05 Mar HOW TO TRAIN AT HOME PART 3/5: UPPER BODY
HOW TO TRAIN AT HOME PART 3/5: UPPER BODY
View the outline for the lower body session example in our previous post to familiarise yourself with the correct way to follow the format for the session below. For exercise A2, C1 & C2, use something around the house which you can easily hold in each hand – canned food or bottled drinks usually works well.
Swipe across to see each exercise performed and ensure you replicate the technique and tempo to the best of your ability.
A1) Off-Set Push Up (Wide Grip), 4:2:2:0 Tempo, 12 Reps E/S
A2) I-Y-T Raise (Prone), 4:0:2:2 Tempo, 10 Reps Each
30 Seconds Rest, 3 Sets
B1) Pike Push Up (Mid Grip), 3:1:2:0 Tempo, 15 Reps
B2) Towel Pull Apart (Mid Grip), HOLD, 30 s
30 Seconds Rest, 3 Sets
C1) Horizontal Abduction to Overhead Raise (Kneeling), 2:1:2:0 Tempo, 20 Reps
C2) Serrano Press (Prone, Alternate-Arm), 2:0:2:1 Tempo, 20 Reps E/S
30 Seconds Rest, 3 Sets
Once you have completed 3 sets of all 6 exercises, perform a giant set with the same reps and tempo for all 6 once through with no rest in-between exercises!
Part 4/5 for this home training series will be posted tomorrow, enjoy.