Potential PT #1 – Upper Body Strength
Get ready for some serious strength gains today!
Stretch/Warm Up
NO CIRCUIT: Rest 90 seconds between exercises
Chest/Triceps/Core:
1. Spider Push Ups - 20 Total (10 each leg)
2. Push Up Kick Outs - 20 Total (10 each leg)
3. Medicine Ball Push Up Ladder - Use at least 4 different medicine balls – Up and Down the ladder once, Rest 60 seconds, Up and down the ladder again
4. Hip Cross Push Ups - 20 Total (10 each leg)
5. Bosu MB Push Ups - 15
6. Bosu Cross Over Push Ups - 20 Total
7. Explosive Push Ups with Bench - 5 Total Explosive Push Ups (Watch Video – Perform 3 push ups, and on the third, explode up – Keep going until 5 Explosive Push Ups are performed)
Back/Bicpes:
1. Regular Pull Ups - 7 Reps x 2 Sets
2. Wide Grip Pull Ups - 7 x 2
3. Chin Ups - 7 x 2
4. BOSU Dumbbell Row - 12 Reps (each arm) x 2 sets
5. Bent Over Rows - 15 Reps x 3 sets
7. Bicep Curls – 7′s - 1 Set
Shoulders:
1. Push Press - 12 Reps x 3 Sets
2. Side Plank Shoulder Raise - 30 seconds each side
3. Shoulder Up and Outs - 10 Reps x 2 Sets
Have a good one!
- Ben
I couldn’t do nearly all of them but I did try some new one’s that I wouldn’t dare to do a few months ago. For example, I was worried I wouldn’t even be able to balance on the medicine ball let alone do a push up! I was surprised I could actually do a total of two ladders. Thanks MWF~! What a boost to my confidence with this workout! P.S. Please let tomorrow be a cardio day
That’s great news, Nancy! Looks like all those push ups, bench press, and core/abs workouts really do work
Thanks for the update and keep up the good work. You’re certainly becoming Truly Fit!
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