This Workout of the Week is an
Upper Body focused workout
that will push muscle growth and
help boost your metabolism.
We kick off the workout of the week
with some hypertrophy
work. We also will include some
mobility work in between sets.
Finally we wrap things up with
some metabolic conditioning!
I always suggest starting your workout with a proper warm up. Fellow fitness expert Matt Ogus has an awesome video walking you through an Upper Body warm up. Check it out below
After we are all warmed up – lets jump into our first superset.
Standing Barbell Military Press 4 sets of 10-12
Pull-ups 4 sets of 10 – 12
Rest between exercises : minimal (whatever time needed to get to the next exercise)
Rest between sets: 60 seconds
Incline Dumbbell Press 3 sets of 10-12
T- Bar Rows 3 sets of 10-12
After each superset complete 10 reps of Wall Slides
Rest between exercises: Minimal to none
Rest between sets: 60 seconds MAX
After you’ve knocked out 2 groups of supersets we are going to end the lifting portion of the workout with a Density set. You’ll set the clock for 8 minutes and complete as many rounds of the following 3 exercises as you can.
Standing Dumbbell Side Laterals x 10 reps
Preacher Curls x 10 reps
Dips x 10 reps
OK Now for the FUN PART! 🙂 METCON TIME!
I call this one “Dumb and Dumber”
Equipment Needed: Bodyweight
Instructions: Complete all reps in 8 minutes or less
60 Mountain Climbers
50 Jumping Jacks
40 Skater Hops
20 Toe Touches