Upper Body Workout #1

Warm-up

• Foam roller T-spine mobilization- 20 reps

• Shoulder Ys- 20 reps

• Cat-Cow stretch- 10 reps

• Serratus push-ups- 10 reps

• T-spine rotation- 5 per side

Strength

• Pendlay row- Build to heavy set of 5 reps, no straps allowed

• Strict dips- 3 sets, 10 reps. Add weight if necessary

Hypertrophy

• Cable face pulls- 3 sets, 15 reps

• Cable triceps extensions- 3 sets, 20 reps

• Dumbbell hammer curls- 5 sets, 12 reps

Finisher

• Kettlebell farmer’s carry- 3 sets, 120ft