Amped Arms & Upper Back

Option: Make It Yours
Change the Training Variables to match your goals

Warm Up — 1 Set; 30 seconds each move
Dynamic Triceps
Side Lunge with Reach Rotation (30 seconds each side)
Spinal Roll

Circuit 1 — 3 Sets; 12 Reps; Med Resistance; Rest 30-45 seconds between Sets
Glute Bridge with Lat Pullover
Skull Crushers
Scapula W
Reverse Curls

Circuit 2 — 4 Sets; 12 Reps; Med Resistance; Rest 30-45 seconds between Sets
Bent Over Flies with a Pulse
Hammer Curls

Optional Finisher — Reps to failure*
Push Ups or Push Ups (modified)

Stretch — 20-30 seconds each (or as long as feels good!)
Downdog
Chest Opener
Tricep Stretch

*To failure means to keep going until you cannot possibly do one more rep with good form. Keep track in a fitness journal or on a calendar and look back next time you do this workout. Did you complete more reps or increase the intensity (on knees to on toes // on the floor to decline)?

OPTION TO ADD CARDIO MACHINE
Add a 20-40 minute LISS to this workout. Consult this blog if you’re not familiar with Cardiorespiratory Zones.
2 minute warm up in Zone 1
Zone 2 for the rest of the workout. Test how much you can push your Zone 2 without popping into Zone 3.
2 minute cool down in Zone 1