Upper Body Action

Happy Saturday folks!

I hope yours has been great thus far. Today’s workout hits the upper body in general, hence the title of this post. I tried to go heavy with all the exercise, however, after the lat pulldown superset, I was pretty smashed…

For this workout, try to do as many reps as possible, my max today was 12

Resistance: 8-12 reps Heavy/medium

Sets: 3 unless otherwise stated

Duration: 1 hr

Abs (4 sets) – continue from one exercise to the other, no rest (read: do not come out of the HH)

Hollow body holds (HH)

5 v-ups


5 dish tucks


10 single leg v-ups

10 hanging side crunches

Stand alone

Pull up shrugs

Pull ups

Superset 1

Dumbbell bench press


Barbell military press

Superset 2

Iron cross

Tricep rope pulldown

Stand alone

Lat pulldown (go heavy!)

After 3 sets, go light and do 5 reps with 5 pulses at the bottom, concentrating on the squeeze, continue with another 5. repeat two more times.

Superset 3

Barbell row

Under-hand grip barbell row

Stand alone

Rear delts on machine to FAILURE!


24 Pull ups

As you can see, I like to spice things up a little 🙂 If you have any tips/ favourite exercises/ anything, feel free to comment below, I’d love to hear from you!

I’m passionate about health and fitness but by no means an expert. Please consult your doctor and/or relevant health professionals before commencing physical exercise.


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