Goal: Enhance strength and conditioning in the upper body, focusing on the chest, back, shoulders, and arms.
Recommended Pre Workout: JYM Supplement Science Pre JYM
Cardio Warm-Up (Optional):
- 5-10 minutes of jump rope or arm circles for upper body mobilization.
Pull-Ups or Assisted Pull-Ups:
- Pull yourself up to a bar or use an assisted machine.
- Equipment: Pull-Up Bar or Assisted Pull-Up Machine.
- Sets/Reps: 3 sets of 8 reps.
Incline Dumbbell Press:
- Press dumbbells on an inclined bench, targeting the upper chest.
- Equipment: Dumbbells and Incline Bench.
- Sets/Reps: 3 sets of 10 reps.
Dumbbell Rows:
- Bend over and pull a dumbbell with one arm, supporting yourself with the other.
- Equipment: Dumbbells.
- Sets/Reps: 3 sets of 10 reps per arm.
Indoor Cardio Activity (Optional):
- 15-20 minutes on a stationary bike or treadmill at a moderate pace.
Recommended Post Workout: Post JYM Active Matrix
This workout is designed to be completed in 30-45 minutes, focusing on building strength in the upper body.
