Upper Body & Abs Day Workout Plan

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Experience Intermediate (2-3 years)
Time 74 minutes/day
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

Pushing exercises, like push-ups, involve you pushing weight away from your body and generally strengthen your chest, shoulders, and triceps. In pulling exercises, like bicep curls (or in our case today, a superman with arm pulldown), you pull weight toward your body, targeting your back, biceps, and forearms. Using them both together, like we are in today’s upper-body and core strength workout, helps us ensure we’re really strengthening our entire upper body—and often, our core in the process.

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Description


Day 1 - Upper

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Pendlay Row demonstrationPlay Barbell Pendlay Row demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press) demonstrationPlay Standing Barbell Military Press (AKA Overhead Press) demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Weighted Decline Situp demonstrationPlay Weighted Decline Situp demonstration
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Chair Leg Raise demonstrationPlay Chair Leg Raise demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Russian Twist demonstrationPlay Russian Twist demonstration
3 sets, 10 reps, (rest 60s)
10 reps each side
Time between exercises: 60s
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
3 sets, 60s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 9/25/2021, UTC


Last Updated: 10/8/2021, UTC

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