Day 38 of EPIC | KILLER UPPER BODY WORKOUT


You will need a pair of dumbbells, a mat and the yoga block/book/stepper you have used previously in other workouts! The dumbbells I am using for your reference are 10kg each and also 6kg each, however 1 pair is great, just work to your pace to suit your weights! Complex 1 PLANK TWIST x 10 each side PLANK HIPS UP & DOWN SIDE PLANK TO HOVER x 10 SIDE PLANK TO HOVER x 10 (switch) PUSH UPS OVERHEAD PRESS ROW TO CURL TO PRESS ROW TO CURL TO PRESS (switch) Complex 2 (all x 10 reps) DIAMOND PRESS FLYES TRICEP PRESS CHEST PRESS PUSH UPS TRICEP KICKBACKS TRICEP KICKBACKS (switch) REAR FLYES Complex 3 ARNOLD PRESS x 10 LATERALS x 10(5 each side) FRONTALS x 10 (5 each side) PALM UP CURLS x 10 PUSH UPS FRONTALS TO LATERALS UNEVEN PUSH UP TO PUSH UP UNEVEN PUSH UP TO PUSH UP (switch) Complex 4 (all x 10 reps) SINGLE ARM PRESS UNEVEN PUSH UP ON DB Repeat opposite side PUSH UPS HAMMER CURLS DIVE PUSH UPS WIDE PUSH UPS Complex 5 (all x 10 reps) PULLOVER SKULL CRUSHER SIT UP TO PRESS PUSH UPS ALTERNATING ROWS UNEVEN PUSH UP TO SIDE PLANK UNEVEN PUSH UP TO SIDE PLANK (switch) Complex 6 (all x 10 reps) TOE REACH TO HOLLOW SINGLE LEG DB REACH SINGLE LEG DB REACH (switch) RUSSIAN TWISTS




 

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