Advanced with Equipment – Week 8 – Day 4 – Upper Body

Repeat for a total of 5 rounds

Pause briefly at the top of this movement, then return back to the starting position.

Exercise Ball Dumbbell Chest Press
1. Begin seated on the exercise ball with dumbbells in hands.
2. Walk the feet out until the head, neck, and upper back are supported by the ball. Hips should be high with feet firmly planted on the floor.
3. Holding the dumbbells so they are just above the chest, press them over the chest until the elbows are fully extended.
Primary Muscles Worked
Chest & Abdominals

Cable Overhead Tricep Extension
1. Attach a pulley rope to the cable machine at the highest position, then choose desired weight.
2. Facing away from the cable machine, grasp the rope with both hands overhead, palms facing each other, elbows bent and tucked in. This is the start position.
3. From here, fully extend the elbows straight above the head.
4. Pause for a moment, then return to the start position.

Primary Muscles Worked

Standing Cable Chest Fly
1. Set both handles on the cable machine directly at (or slightly above) shoulder height and select the desired weight.
2. Grasp both handles with palms facing each other, and take a step forward to split the stance.
3. Keep the arms stretched open, but a slight bend in the elbows. Slowly bring the handles together at chest height.
4. Pause for a moment, then return to the start position with arms stretched open.

Primary Muscles Worked

Skull Crusher
1. Start by lying flat on the back on a bench with a barbell with the head, neck, and shoulders supported.
2. With an overhand grip, hold the barbell with the hands close together. The barbell should be directly over the forehead. This is the start position
3. From here, bend the forearms until the elbows bend and the barbell comes right over the forehead.
4. Pause for a moment then straighten the forearms until the elbows are completely extended back to the start position, then repeat the movement.

Primary Muscles Worked

TRX Push Up
1. Secure a pair of suspension straps. Take a handle in each hand and position the shoulders directly over the wrists.
2. Extend the legs back, forming a straight line with the body with chest parallel to the floor. (tighten the abs and squeeze the glutes to prevent hips from sagging.) This is the start position.
3. Bend at the elbows and lower the chest between the hands. (Depth will vary according to individual, but don’t descend past the handles to protect the shoulders.)
4. Extend the arms straight to return to the start position.

Primary Muscles Worked
Chest, Biceps

Repeat for a total of 5 rounds