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74
Workout

Strengthening the upper body

~1 h.
~720 kcal
Female
⁉️ Comments

"Strengthening the upper body" This workout includes a set of exercises that which works the upper shoulder girdle. This workout can be done 2 times week to maintain the general tone of the muscles of the back, chest and arms. Back muscles especially need proper exercise to strengthen the muscle corset and reduce tension in lumbar region. Regular exercise will help you achieve noticeable results and feel more energetic and strong.

Warm up
Golf
1
Level: 2
6
Rotation 2
1
Level: 2
8
Main exercises
Round 1
Y abduction - Forearm flexion - Low pull
4
Level: 1
4
One had pushpup with rotation
1
Level: 1
10
Plank
4
Level: 4
40 sec.
W pull
2
Level: 2
10
Exit to plank
3
Level: 1
12
Rotation with load
4
Level: 1
10
Round 2
Y abduction - Forearm flexion - Low pull
4
Level: 1
4
One had pushpup with rotation
1
Level: 1
10
Plank
4
Level: 4
40 sec.
W pull
2
Level: 2
10
Exit to plank
3
Level: 1
12
Rotation with load
4
Level: 1
10
Round 3
Y abduction - Forearm flexion - Low pull
4
Level: 1
4
One had pushpup with rotation
1
Level: 1
10
Plank
4
Level: 4
40 sec.
W pull
2
Level: 2
10
Exit to plank
3
Level: 1
12
Rotation with load
4
Level: 1
10
Round 4
Y abduction - Forearm flexion - Low pull
4
Level: 1
4
One had pushpup with rotation
1
Level: 1
10
Plank
4
Level: 4
40 sec.
W pull
2
Level: 2
10
Exit to plank
3
Level: 1
12
Rotation with load
4
Level: 1
10
Cool down
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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