• Movement

  July 2026 – Week 1 / Week 13 – Upper Body Focus *Video Demos Attached

  Posted by Taylor on July 31, 2026 at 9:19 am

  July 2026 – Week 1 / Week 13 – Upper Body Focus *Video Demos Attached

  • Equipment: Dumbbells (DB), Bench, Pull-Up Bar or Cable/Band

  • Format: 3 Blocks | 3–4 Rounds Each

  • Perform exercises back-to-back

  • Rest: 45–60 sec after each round

  Block 1: Horizontal Push + Pull

  3–4 Rounds

  1. Incline Single-Arm Chest Press (L/R) x10

  https://youtube.com/shorts/duGA1LYpB1o

  2. Incline Low Row x10

  https://youtube.com/shorts/y9JCmMivf8Q

  Focus: Chest, upper back, and unilateral stability

  Block 2: Chest + Rear Shoulders

  3–4 Rounds

  3. Incline Chest Fly x10

  https://youtube.com/shorts/dE2UWEnvsro

  4. Incline Reverse Fly x10

  https://youtube.com/shorts/pWKd2pFrSsI

  Focus: Chest isolation, rear delts, and posture

  Block 3: Vertical Push + Pull

  3–4 Rounds

  5. Alternating Arnold Press x12 total

  https://youtube.com/shorts/0WqguViI63c

  6. Pull-Ups or Lat Pulldowns x6–10

  https://youtube.com/shorts/P5lNB-BEIuM

  https://youtube.com/shorts/na3uZT63E7g

  Focus: Shoulders, lats, and upper-body strength

  Finisher

  2–3 Rounds

  • DB Front Raise x10

  https://youtube.com/shorts/xvk6sNmfgLI

  • DB Lateral Raise x10

  https://youtube.com/shorts/yy9xAmLLkG8

  Taylor replied 2 months, 3 weeks ago 1 Member · 0 Replies
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