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44
Workout

Strength training for the upper body

~41 min.
~492 kcal
Female
⁉️ Comments

"Strength training for the upper body" is an intensive exercise program designed to to develop and strengthen the muscles of the upper body. Including work with such muscle groups, like the chest, shoulders, back and arms, the workout will help improve overall strength and tone the upper body, as well as form the desired relief and body contour. Monitor the load level; performing strength exercises involves achieving muscle fatigue in each approach.

Main exercises
Scapular Mobility
1
Level: 1
8
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Golf
1
Level: 2
6
Dolphin
1
Level: 1
8
High pull
2
Level: 2
R1
12
High pull
2
Level: 2
R2
12
High pull
2
Level: 2
R3
12
Exit to the plank on the forearms
2
Level: 1
R1
12
Exit to the plank on the forearms
2
Level: 1
R2
12
Exit to the plank on the forearms
2
Level: 1
R3
12
Low pull
2
Level: 2
R1
12
Low pull
2
Level: 2
R2
12
Low pull
2
Level: 2
R3
12
Press - T Adduction
3
Level: 1
R1
6
Press - T Adduction
3
Level: 1
R2
6
Press - T Adduction
3
Level: 1
R3
6
Archer Pushups
3
Level: 1
R1
10
Archer Pushups
3
Level: 1
R2
10
Archer Pushups
3
Level: 1
R3
10
Forward lunge
1
Level: 1
15 sec.
W extension
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
S1
15 sec.
Lower back stretch with rotation
1
Level: 1
S2
15 sec.
Cool down
Widmill
1
Level: 1
R1
10 sec.
Widmill
1
Level: 1
R2
10 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5

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