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Upper Body Strength and Conditioning

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.