Upper body cable workout
Upper Body Strength
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11m
Warm up:
1. Shoulder dislocations
2. Inchworm push ups (light intensity)
3-4 sets depending on weekly volume
Stop reps 2-3 shorts of failure in perfect form (75% intensity)
Workout exercises:
1. 2:20 Superset Chest press + chest fly
2. 4:30 High pulls
3. 6:00 Superset lat pull down wide + narrow pull down
4. 8:30 Superset Face pulls + tricep push down with rope attachment
5. 10:25 Bicep TEMPO hammer curl (5 second release)
Up Next in Upper Body Strength
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Upper body #2
You'll only need a pair of dumbbells and a band for added intensity, but totally optional.
3-5 sets and reps stop 2-3 short of failure (75% intensity)
1. Overhand grip row :30
2. Superset Chest press 1:30 + Rocking bicep curls 2:25
3. Chest fly 3:45
4. Hand release push ups 4:45
5. Superwoman 5:30 -
Upper body #3
Dumbbell only upper body workout.
Options for volume with this workout: 4 x 6-10 with supersets OR 3x6-10 with NO supersets (always 1 minute rest)
1. 1:15 superset locomotive rows and
2. 2:00 neutral grip press3. 3:00 Lat pullover
4. 4:30 Seated shoulder press
5. 5:40 superset tricep dips (...
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Upper body #4
Equipment: only dumbbells! Table or chair nearby for one movement
4 sets of 6-12 reps
1. 0:30 Overhand grip row
2. Superset 1:45 chest fly + 3:00 bench dips
3. Superset 3:30 superwoman or band pull down + 4:30 single arm z-press
4. superset 5:30 lat pullover + 6:30 rocking plank
