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0 Get Bigger, Faster, and Stronger with this Upper Body Workout Circuit
Today’s…
Cardio…
For today’s cardio, we will be doing a 1 mile jog on the treadmill for time. This is a great way to get your heart rate up and the blood flowing. If it is nice outside, feel free to substitute this with a 1 mile run outside instead.
Circuit…
Stretch
To end the workout, stretch out those muscles to prevent soreness and injury. Recovery is the most important part after working out, so make sure to take care of your body and it will take care of you. Stretch it out for a total of 10 – 15 minutes depending on how much time you have.
Upper Body Workout Circuit:
Cardio:
– 1 mile run for time
– i increased the speed every .25 mile
Circuit 1 (chest):
– 5 rounds of the following:
– 8 reps of barbell bench
– 10 reps of bench dips
– 10 reps of dumbbell flyes
– set of stairs or 30 jumping jacks
Circuit 2 (back and shoulders):
– 4 rounds of the following:
– 10 reps of barbell shrugs
– 10 reps of dumbbell shoulder press
– 10 reps of dumbbell bent over rows
– 5 reps of pull ups
– set of stairs or 30 jumping jacks
Circuit 3 (back and shoulders):
– 4 rounds of the following:
– 10 dumbbell lateral raises
– 10 dumbbell front raises
– 10 plate upright rows
– 20 pushups
– set of stairs or 30 jumping jacks
Barbell Bench:
Bench Dips:
Dumbbell Flyes:
Barbell Shrugs:
Dumbbell Shoulder Press:
Barbell Bentover Row:
Dumbbell Lateral Raises:
Dumbbell Front Raises:
Plate Upright Row:
Takeaways
If you are looking for more workout of the day ideas, be sure to go check out our page here for more.
If workout of the day isn’t really your thing, we have workout plans and progression programs here! Be sure to check them out and find what workout plan is best for you (lean mass or strength).
