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  • Upper Body

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    viswagnya sai
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    The document outlines a full-body strength training workout consisting of 21 exercises targeting the major muscle groups. Each exercise is to be performed for 3 sets of 12 repetitions, with the exception of exercises 16-17 which have heavier weight for fewer repetitions, and exercise 21 which is a bodyweight carry exercise for time. The workout incorporates exercises for the shoulders, back, biceps, triceps, traps, glutes, and forearms to provide a well-rounded routine.

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    The document outlines a full-body strength training workout consisting of 21 exercises targeting the major muscle groups. Each exercise is to be performed for 3 sets of 12 repetitions, with the exception of exercises 16-17 which have heavier weight for fewer repetitions, and exercise 21 which is a bodyweight carry exercise for time. The workout incorporates exercises for the shoulders, back, biceps, triceps, traps, glutes, and forearms to provide a well-rounded routine.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    4 views1 page

    Upper Body

    Uploaded by

    viswagnya sai
    The document outlines a full-body strength training workout consisting of 21 exercises targeting the major muscle groups. Each exercise is to be performed for 3 sets of 12 repetitions, with the exception of exercises 16-17 which have heavier weight for fewer repetitions, and exercise 21 which is a bodyweight carry exercise for time. The workout incorporates exercises for the shoulders, back, biceps, triceps, traps, glutes, and forearms to provide a well-rounded routine.

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    © All Rights Reserved
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    of 1

    Exercise 1 / Overhead Barbell Press 3x12

    Exercise 2 / Lateral Dumbbell Raise 3x12


    Exercise 3 / Bent-Over Dumbbell Lateral Raise 3x12
    Exercise 4 / Barbell Upright Row 3x12
    Exercise 5 / EZ Bar Curl 3x12
    Exercise 6 / Overhead Dumbbell Tricep Extension 3x12
    Exercise 7 / Single Arm Dumbbell Concentration Curl 3x12
    Exercise 8 / Tricep Push downs 3x12
    Exercise 9 / Body Weight Dips 3x12
    Exercise 10 / Incline Barbell Press 3x12
    Exercise 11 / Decline Barbell Press 3x12
    Exercise 12 / Single- Arm Pull Down 3x12
    Exercise 13 / T-Bar Row 3x12
    Exercise 14 / Underhand Barbell Row 3x12
    Exercise 15 / Dumbbell Row / Exercise 7 3x12
    Exercise 16 / Barbell Shrugs 2x40
    Exercise 17 / Dumbbell Shrug & Hold 2x10
    Exercise 18 / Hip Thrust 6x12
    Exercise 19 / Barbell Wrist Curls 3x20
    Exercise 20 / Barbell Reverse curl 3x20
    Exercise 21 / Farmer Carry 3x30sec

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