Goal: Strengthen the upper body while enhancing joint mobility.
Daily Benefits: Strengthening the upper body muscles aids in tasks like lifting and carrying, while improved mobility in the shoulders and arms is beneficial for a range of daily movements. This combination helps in maintaining overall upper body health, reducing the risk of strain during everyday activities.
Recommended Pre Workout: JYM Supplement Science Pre JYM
Cardio Warm-Up (Optional):
- Light arm exercises and a quick walk to increase blood flow to the upper body.
- Muscles Worked: Shoulders, arms, and upper back.
Strength Exercises:
- Dumbbell Chest Press: Lie on a bench and press dumbbells upwards.
- Equipment: Dumbbells and Bench.
- Sets/Reps: 3 sets of 10 reps.
- Muscles Worked: Chest, shoulders, and triceps.
- Bent-Over Rows: Hinge at the waist and pull dumbbells to your waist.
- Equipment: Dumbbells.
- Sets/Reps: 3 sets of 10 reps.
- Muscles Worked: Upper back and biceps.
- Lateral Raises: Lift dumbbells out to the sides to shoulder height.
- Equipment: Dumbbells.
- Sets/Reps: 3 sets of 12 reps.
- Muscles Worked: Shoulder muscles, particularly the deltoids.
Mobility Work:
- Shoulder Circles: Perform large, slow circles with your arms to improve shoulder mobility.
- Equipment: None (bodyweight).
- Duration: 3 sets of 10 circles in each direction.
- Muscles Worked: Shoulder joints and surrounding muscles.
Cool-Down:
- Stretching focusing on the arms, chest, and back.
- Muscles Worked: Eases tension in the upper body muscles worked during the session.
Recommended Post Workout: Post JYM Active Matrix
