Activity – improving upper body strength CP1

Unfortunately, it’s hard for me to do one pull up, so I decided with the help of Mr Shand to improve my upper body strength.

I have come up with three sessions in total.

1st session:

Biceps (4 sets x 8 reps): seated dumbbell curls, single arm preacher curls, concentrated bicep curl.

Back (4sets x 8reps): Lat pull down, one arm dumbbell row, pullback machine

Abs (1 minute): Russian twists, sit ups, plank

2nd session:

Barbell bench press (7reps, 6reps, 4reps), Barbell bench press AMRAP

Seated dumbbell shoulder press (2sets, 8reps), Side lateral raise (2 sets, 10 reps)

V-Bar push down (3sets, 8reps), Incline dumbbell rear fly (3 sets, 10 reps), Sit up, Plank

3rd session:

Burpees with different styles, Mountain climber

After I’ve done three sessions, I will try to count how many pull ups I can do. When I did all three for the first time, I was barely able to do one pull up.

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