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Personal Training
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Personal Training
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upper body WORKOUT

  1. WARM UP
  2. TARGETED EXERCISES
  3. CIRCUIT
  4. STRETCHING

upper body

WORKOUT

WARM UP

ACTIVATION PHASE

IT IS ABOUT KEEPING THE MUSCLE UNDER TENSION FOR AS LONG AS POSSIBLE

45″ REST BETWEEN EXERCISES

START WITH BIRD SHOULDERS (1.5kg) 

12 reps – 30″ rest x2

-> the weights are in line with the shoulders

-> it shall take you 40″ minimum to perform the 12 reps

BIRD RHOMBOIDS (2.5kg)

12 reps – 30″ rest x2

-> the weights are in line with the ribs

-> it shall take you 40″ to perform the 12 reps minimum

OVER HEAD TRICEPS (2.5kg)

12 reps for each side – 30″ rest x2

-> Engage your abs for not arching your back

-> it shall take you 40″ to perform the 12 reps minimum

BUTTERFLY

12 reps – 30″ rest x2 

CIRCUIT TRAINING

40″ WORK – 20″ REST

ROTATE FROM 1 EXERCISE TO THE NEXT

4 EXERCISES

5 ROUNDS

TOTAL 20 MIN

1. ROWING PRONATED WEIGHTS

2. SHOULDER PRESS

3. ROWING SUPINATED WEIGHTS

4. SLOW MOUNTAIN CLIMBERS

ROWING PRONATED WEIGHTS (3.5kg)

SHOULDER PRESS (3.5 kg)

ROWING SUPINATED WEIGHTS (3.5kg)

SLOW MOUNTAIN CLIMBERS

FINISH WITH A FEW EXERCISES OF STRETCHING OF YOUR CHOICE (5 MIN).

Fermer

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