WORKOUT OF THE DAY
YOUR ASSIGNMENT - UPPER POWER WORKOUT:
WARMUPS:
Amply stretch hamstrings, calves, quads, glutes followed by pogo hops and then a quick jog in place.
Finish with 50 Jumping Jacks to get that blood flowing!
ROUTINE:
Upper power workout focused on power and moving heavy things short distances:
4 sets (12, 9, 6, 3 reps):
Bench Press
Incline Bench Press
Chest Dumbbell Flys
Kneeling Bent-Over Curls
Hammer Curls
Dumbbell Skull Crushers
Rocket launcher kickbacks
Overhead Shoulder Press
Optional: Landmine press
ALTERATIONS AND SUBSTITUTIONS:
Beginner to advanced should alter the weight as necessary to find the right balance of completion vs depletion! The aim of 12, 9, 6, 3 is to increase weight so that you feel depleted in each set. A good rule of thumb is to go up in 5 lb increments but adjust as necessary depending on the exercise. Remember to make the last 3 reps of every set gritty! That is where the results are!
CAUTION:
At GrittyReps, we take your safety seriously. All workouts and advice is our opinion only, and please keep in mind, we are not familiar with your individual situation, fitness level, and overall health. Many factors can and should influence an individuals workout and the GrittyReps workouts may not be right for you. Consult a medical professional and/or certified personal trainer prior to starting any workout routine.