UPPER BODY SMASHER WORKOUT TODAY!! 💥 I currently have a 4 day lower/upper/lower/upper workout split and this is my shoulder+back+bicep day 💪 You’re welcome! 😜
Remember now, post-Christmas when we work out – we do NOT punish ourselves for what we’ve eaten, we work out because it FEELS GOOD, we get energized from it and we come from a space of self-love ❤️
Come train with me!!
1. T-Bar Row – 4 sets of 8 reps (2 warmup sets first with 1/2 the working weight)
🔑 Key note: Very important to activate the CORE here so your back doesn’t start arching (hurting). Imagine pulling the bar towards your stomach and squeezing your shoulder blades together.
2. Military Press – 3 sets of 8 reps
🔑 Key note: Very important to activate the core here, too! That, and even squeezing your glutes (butt) will help stabilize (and protect) your back and then you can create more force. Then imagine pushing through the roof!
3. Cable Y-Raise – 3 sets of 10 reps
🔑 Key note: Imagine making a “Y” with your arms – so pull not straight up, but slightly up and away!
4. DB Lateral Raise – 3 sets of 12 reps
🔑 Key note: Many start “swinging” their whole body when doing these when fatigue kicks in- avoid that. Instead, activate your core and imagine pushing your pinky finger through the roof, then go down slow and controlled.
5. Face Pulls – 3 sets of 12 reps
🔑 Key note: Grip here is whatever feels most comfortable for you! But make sure you pull towards your face, hence the name. Flare elbows and feel that pinch in the upper part of your back.
6. Ez-Bar Bicep Curls – 3 sets of 15 reps
🔑 Key note: Many start “swinging” on these too when it feels heavy – also avoide that. Keep elbows close to the body and “locked” in position, activate your core for help and really imagine the bicep working. It’s a sweeeet burn!
Whatcha think?! Will you try this upper body day workout? 😍
Much love, strength & happiness,
Johanna
Ps. If you’re looking to pair it with a lower body workout – try out this leg day workout with booty focus!