Week 1 Training 4 - Upper Body

Table of Contents

Week 1 Training 4 - Upper Body

EXERCISE SETS x REPS REST
A. Bent-Over Dumbbell or Barbell Row 3 x 5-8 2 min
B. Seated Arnold Press 3 x 6-10 2 min
C1. Half-Kneeling One-Arm Band Row 3 x 8-12 ea 30 sec
C2. Dumbbell Pullover 3 x 8-12 2 min
D1. Band Pull-Apart 2 x 15-20 30 sec
D2. Dumbbell Skull Crusher 2 x 15-20 1 min

 

You can also download the Phase 1 Workouts if you prefer a printed version.

Seated Arnold Press

Half-Kneeling One-Arm Band Row

Dumbbell Pullover

Band Pull-Apart

Dumbbell Skull Crusher

Ready to start learning?

Already have an Outside+ membership? Sign in

for only $3.99 $8.25 per month*

SPECIAL PRICE

  • Full access to Outside Learn courses
  • Exclusive training guides, meal plans, and members-only content from Outside Network publications
  • Gaia GPS Premium offline maps and Trailforks Pro global trail maps
  • $50 gear credit at Outside Shop
  • Free Outside Events Cycling Series ride and $30 off your first registration with RunReg, BikeReg, or TriReg
  • More than 600 hours of epic adventure films and series with Outside Watch
Join Outside+

* Memberships are billed annually.