Inclement Weather: In-Home Upper Body Workout

Let's try this upper body sequence in a different way. Al exercises have easy names. The agility/power pick 3 emphasizes more power exercises.

Holds = 30 seconds | Power = 10 to 30 seconds | Strength = 8 to 12 reps | Isoation = 12 reps

Holds (Pick 2): 

• Double Arm Push-up Hold
• Single Arm Push-up Hold 
• Handstand
• Incline or Decline Push-up Hold
• Inverted Row Hold
• Pull-up Hold
• Overhead Press Hold
• DB/KB Chest Press Hold
• Landmine Hold

Agility/Power (Pick 3):

• Decline or Incline Plyo Push-up
• Plyo Pull-ups
• Plyo Push-up
• Seater Plyo Chest Press
• Seated Plyo Rows 
• Weighted Boxing

Strength (Pick 2):

• Seater or Standing Chest Press
• Seated or Standing Overhead Press
• Inverted Rows
• Landmines
• Weighted or Unweighted Pull-ups
• Weighted or Unweighted Push-ups

Isolation (Pick 2):

• Biceps Curl
• Shoulder Front Raise
• Shoulder Lateral Raise
• Shoulder Y-Raise
• Triceps Kickback
• Triceps Press
• Triceps Pull-Down 
• Wrist/Forearm Curls
• Wrist Roll-up

Use BBs, DBs, KBs, Cables, Body Bars, etc.

Nah, you're not allowed to have weak arms.

Much success to you | Derek | @teemptraining | derekteempt@gmail.com