COVID-19 - April 4th, 2020 - Upper

A. Alternate Movements x 3 sets each:

Both movements for 6-25 Reps (depending on DB weights available)



DB Close Grip Floor Press

Rest 2-3 min

Bentover DB Rows (both arms)

Rest 2-3 min



*If you have access to a pull-up Bar or Rings/TRX, perform Pull-ups instead of Rows:

Strict Pull-ups



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B. One-Arm DB Shoulder Press (alternate arms each rep)

3 x 6-15 per arm (12-30 total reps)

Rest as needed between arms



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C. Alternate Movements x 3 “work sets”

One challenging set in the 6-12 Rep range if possible

Then two lighter sets in the 10-20 Rep range



Dips (between chairs) OR Bench Dips OR Narrow/Tricep Push-ups

Rest 2-3 min

DB Hammer Curls

Rest 2-3 min



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D. Alt x3 Sets

Bentover Reverse Flies with Bands x15/arm

Strict Pull-ups x8



E. 2 Rounds

OH Tricep Extension x12-18

One Arm DB High Pull x12-18 (L)

One Arm DB High Pull x12-18 (R)

Tricep Push-ups x12-18