Monday - Sunday Based out of NJ/NYC

One of my favorite upper body workouts!

 

Always warm up and stretch!
(Pick weights that are on the lighter side of what you are capable of doing to start and adjust accordingly)

Conditioning/Warm up: repeat 2x
20 seconds of cherry pickers
20 seconds of jumping jacks

Circuit 1 (3 minutes on, 1 minute off) complete as many supersets in the 3 minutes, then rest for 1 minute…and repeat 2 times

Body weight push ups (on knees or elevated against bar/bench for beginners) 20x
Single arm dumbbell row (bent over at waist, back in a straight line, knees bent.) 20x on each arm

Circuit 2 (3 minutes on, 1 minute off) complete as many supersets in the 3 minutes, then rest for 1 minute…and repeat 2 times

Hammer Bicep curls (thumbs up, elbows stay at sides as biceps contract and extend) 20x
Body weight dips (off the side of a bench, hands shoulder width apart, chest up, back close to bench) 20x

Circuit 3 (2 minutes on, 1 minute off) complete as many supersets in the 2 minutes, then rest for 1 minute…and repeat 2 times

Shoulder taps in plank position 30x (elevated against a bench for beginners)
20 crunches (chin to the ceiling)

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