U P P E R B O D Y

Hey yossfittors! 🙋

Today's workout is about upper body workout; chest, back, shoulders and arms.
I love training my upper body muscles in circuit in order to train several muscles in minimum time.
To do so, I will do a circuit for each muscle. I repeat each circuit 3 times.

Circuit N°1:

1. 15 Reps - dumbbell lateral raise
2. 15 Reps - dumbbell front raise
3. 15 Reps - dumbbell alternate front/lateral raise

initial position

end position

Circuit N°2:

1. 15 Reps - wide-grip lat pulldown
2. 15 Reps - medium-grip lat pulldown
3. 15 Reps - Reverse-grip lat pulldown

medium grip

reverse grip

wide grip

Circuit N°3:

1. 15 Reps - Pushup
2. 15 Reps - Close-grip barbell Bench Press

pushup - initial position

pushup - end position

Circuit N°4:

1. To Failure - Spider Pushup
2. 15 Reps - Medium-grip barbell Bench Press

Circuit N°5 :

1. 10 Reps - Right arm Hammer strength seated row
2. 10 Reps - Left arm Hammer strength seated row
3. 10 Reps - Both arms Hammer strength seated row

right arm (10 reps)

left arm (10 reps)

both arms (10 reps)

Now lets do some arms!! biceps and triceps in superset.

Circuit N°6 :

1. 15 Reps - Rope push-down
2. 15 Reps - Cable Rope biceps curl

Rope push-down (initial position)

Rope push-down (end position)

Cable Rope biceps curl (initial position)

Cable Rope biceps curl (end position)

Circuit N°7 *:

1. 10 Reps - EZ-Bar Skullcrusher
2. 10 Reps - EZ-Bar Bicep curl

EZ-Bar Skullcrusher (initial position)

EZ-Bar Skullcrusher (end position)

Circuit N°8:

1. 10 Reps - Dumbbell skull crusher
2. 10 Reps - Dumbbell Bicep curl

 Dumbbell skull crusher  (initial position)

 Dumbbell skull crusher  (end position)

Dumbbell Bicep curl (initial position)

Dumbbell Bicep curl (end position)

This workout is basically train all upper body muscles, hope you like it. See the whole workout in the video for more details and information.