Here we go!! Upperbody day is here and what an experience this session will be!
Every muscle in the upperbody will be placed under tension today with a combination of bodyweight and dumbbell movements all within complexes involving 2 exercises but formatted to hit specific areas of the upperbody so a balanced session overall!
The timer will be on for only 2 minutes per complex so shorter complexes today with 30 seconds rest inbetween each complex!
There are only 2 exercises within each complex and each exercise will simply be performed for either x5, x10 or x15 reps! It will be on screen the entire time of the complex showing the reps!
Where any movements involving hopping back you can absolutely simply step back into plank as apposed to hopping!
You may notice these are lighter weights compared to if We was completing IRON Seriesworkout and infact it is half of what We sometime use in chest press… but due to the fact it is positioned post decline push ups and shoulders which involves much triceps, upper chest and front delts, these 10kgs in the chest press complex will feel VERY heavy for within the first minute!
The aim of Fuel is to not focus solely on cardio and higher intensity intervals for example but to still incorporate elements of traditional resistance training to promote building and/or maintaining of muscle depending on your energy balance.
The dumbbells Content Creator is using for your reference are 2 x 10kg and 2 x 4kg.
Aside from dumbbells, all you will need is a mat and a chair/bench for decline push ups and dips! Content Creator is performing dips on the chair today but absolutely bring those dip bars out if you have them!
10kg SHOULDER PRESS x10 PIKE PUSH UPS x10
ARNOLD PRESS x10 UPRIGHT ROW x10
DIPS x10 DECLINE PUSH UPS x10
DIVER PUSH UPS x10 TRICEP PUSH UPS x10
SPRAWL x10 PUSH UPS x10
2 x 10kg TRICEP PRESS x10 CHEST PRESS x10
2 x 10kg FLYES x10 DIAMOND PRESS x10
1 x 10kg SKULLCRUSHERS x10 SHOULDER CRUSHER x10
CHEST TO FLOOR SPRAWL x 10 COBRA TRICEP PUSH UPS x10
2x 4kg HAMMER PRESS x15 TRICEP KICKBACK x15
2x 4kg REAR DELT FLY x10 LATERAL RAISE x10
2 x 4kg AROUND THE WORLD x5 CROSS BODY FRONTAL RAISE x20
Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7 Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio HIIT Workouts: youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k
Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.