Upper body workout
You should warm up at first
30 second each/ 10 sec rest
- Mountain climbers
- Burpees
- Jumping jacks
Biceps: chin-up/close grip pull-ups
Triceps: diomond pushup(for long head) /triceps dips (for medial head)/ bodyweight triceps extensions(for short head)
Forearm: deadhang (strength)/ monkey bars(endurance)
Shoulder: Hindu push-ups( strength)/plank ups(mobility)/arm rotations(definition)
Back: pull-ups ( lats ), Australian pull-ups( lower traps), cobra stretch
Chest: simple push-ups( middle chest) , incline push-ups( decline chest) , decline push-ups (upper chest) , wide arm push-ups ( outer chest) , diomond push-ups ( inner chest)
Abs: sit-ups ( upper abs), leg raises ( lower abs), plank ( strengthens abdominal muscles), Russian twist ( for v- cuts)
Tags:
upper body
