Goal: Focus on building strength and muscle mass in the upper body.
Recommended Pre Workout: JYM Supplement Science Pre JYM
Cardio Warm-Up (Optional):
- 5-10 minutes of arm circles and light jogging.
Incline Bench Press:
- Focus on upper chest.
- Equipment: Barbell or Dumbbells and Incline Bench.
- Sets/Reps: 3 sets of 8 reps.
Lat Pull-Downs:
- Target the back muscles.
- Equipment: Lat Pull-Down Machine.
- Sets/Reps: 3 sets of 10 reps.
Bicep Curls:
- Curl dumbbells towards your shoulders.
- Equipment: Dumbbells.
- Sets/Reps: 3 sets of 12 reps.
Tricep Pushdowns:
- Use a cable machine for tricep work.
- Equipment: Cable Machine.
- Sets/Reps: 3 sets of 12 reps.
Cool-Down:
- 5-10 minutes of stretching focusing on the upper body.
Recommended Post Workout: Post JYM Active Matrix
Cool-Down:
- Finish with 5-10 minutes of static stretching, focusing on the legs and lower back to relax the muscles and improve flexibility after the intense agility and speed work.
