GYM FREE UPPER BODY WORKOUT

This upper body session is a supplemental workout in a program of exercises designed to directly enhance overall physical fitness. It may be conducted as part of a scheduled workout, as a second daily workout, or divided up and done as time permits during the day.

Weighted pull-up

PERIOD	EXERCISE(S)	SETS	REPETITIONS
Warm-up	Heel raises/Butt kicks/Partial side lunges/Trunk circles/Horizontal arm swings/Curl & press/Neck rolls/Wrist curls/Jumping jacks	1	5
Train	Pull-ups *	3	10
	Crunches	2	1 minute
	Push-ups	2	10
	Weighted pull-ups	2	5
	High plank + low plank + left plank + right plank + bridge	1	15 seconds each
Cool-down	Stretch: Calf/Hamstring/Quadriceps/Biceps/Triceps/Chest/Upper back/Deltoids	2	10 seconds each

* Pull-ups or chin-ups

Warm-up

Heel raises/Butt kicks/Partial side lunges/Trunk circles/Horizontal arm swings/Curl & press/Neck rolls/Wrist curls/Jumping jacks

1

5

 

 

 

 

Train

Pull-ups *

3

10

 

Crunches

2

1 minute

 

Push-ups

2

10

 

Weighted pull-ups

2

5

 

High plank + low plank + left plank + right plank + bridge

1

15 seconds each

 

 

 

 

Cool-down

Stretch: Calf/Hamstring/Quadriceps/Biceps/Triceps/Chest/Upper back/Deltoids

2

10 seconds each

WEEKLY TRAINING SERIES