Week 3 Training 4 - Upper Body

Table of Contents

Week 3 Training 4 - Upper Body

EXERCISE SETS x REPS REST
A. Pause Bent-Over Barbell or Dumbbell Row (2-sec pause) 3 x 5-8 2 min
B. Barbell or Dumbbell Push Press 3 x 5-8 or 8-12 2 min
C1. Alternating Dumbbell Gorilla Row 3 x 18-12 ea 30 sec
C2. Dumbbell Pullover 3 x 12-15 2 min
D1. Band Pull-Apart 2 x 20-30 30 sec
D2. Bodyweight Bench Dip 2 x AMRAP 1 min

Alternating Dumbbell Gorilla Row

Bodyweight Bench Dips

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