Friday

Upper

+ CARDIO (at the beginning or end of your workout) — 15-20 minutes on treadmill — incline walking (level 10 minimum) with a speed no lower than 2

3 sets x 10-12 reps

Stand tall holding a dumbbell in each hand at your sides, palms facing your body.
Keep a slight bend in your elbows and brace your core.
Raise the dumbbells out to your sides until they reach about shoulder height, keeping your shoulders down and avoiding any swinging or momentum.
Pause briefly at the top, then slowly lower the dumbbells back to your sides with control while maintaining good posture throughout the movement.

3 sets x 10-12 reps

Stand tall with your feet about hip-width apart and hold a barbell in front of your thighs with an overhand grip, hands slightly narrower than shoulder-width.
Brace your core and keep the bar close to your body as you pull it straight up toward your shoulders, leading with your elbows.
Lift until the bar reaches upper-chest or shoulder height, with elbows higher than your wrists.
Lower the bar back down with control, keeping your posture upright and avoiding momentum or swinging.

3 sets x 10-12 reps

Set two cable handles at a low position and hold one handle in each hand.
Stand tall with your feet about hip-width apart and arms extended in front of your thighs.
Brace your core and pull the handles straight up toward your upper chest, leading with your elbows and keeping them higher than your wrists.
Keep the handles close to your body as you lift, maintaining an upright posture.
Lower the handles back down with control, avoiding momentum or swinging throughout the movement.

3 sets x 10-12 reps

Sit at the lat pulldown machine with your feet flat on the floor and thighs secured under the pads.
Grip the bar with hands slightly wider than shoulder-width.
Sit tall with your chest lifted and core braced.
Pull the bar down toward your upper chest by driving your elbows down and back, squeezing your lats at the bottom of the movement.
Avoid leaning back or using momentum.
Slowly allow the bar to return overhead with control, fully extending your arms while maintaining good posture throughout the exercise.

3 sets x 10-12 reps

Stand tall with your feet about hip-width apart, holding a barbell with an underhand grip at your thighs.
Brace your core and curl the bar up toward your shoulders, keeping your elbows close to your sides.
Once the bar reaches shoulder height, adjust your grip as needed and press the bar overhead, extending your arms fully without arching your lower back.
Lower the bar back to shoulder height with control, then slowly lower it back down to the starting position, maintaining good posture and steady control throughout the movement.

3 sets x 10 or 12 reps

Stand with your feet wider than shoulder-width and hinge at the hips, keeping your spine neutral and chest angled toward the floor.
Place two kettlebells on the floor at your feet.
Brace your core and grip the handles, pulling one kettlebell at a time toward your ribcage in a rowing motion while the other remains on the floor for support.
Keep your hips and shoulders square and avoid twisting as you alternate rows.
Move with control, squeezing your upper back at the top of each pull.