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  June 2026 – Week 2 / Week 10 – Upper Body Focus*Video Demos Attached

  Posted by Taylor on June 24, 2026 at 1:08 pm

  June 2026 – Week 2 / Week 10 – Upper Body Focus*Video Demos Attached

  • Equipment: Dumbbells (DB), Bench

  • Format: 3 Blocks | 3–4 Rounds Each

  • Perform exercises back-to-back

  • Rest 45–60 sec after each round

  Block 1: Push + Pull Strength

  3–4 Rounds

  1. DB Alternating Shoulder/Push Press x10 total

  https://youtube.com/shorts/aSAXKpKySzo

  2. DB Hip Hinge High Row x10

  https://youtube.com/shorts/NLLPWZt6_bs

  3. DB Pike or V-Up x10

  https://youtube.com/shorts/-yxrDsZsTkc

  *Focus: Shoulders, upper back, core

  Block 2: Upper Strength + Core Stability

  3–4 Rounds

  4. Plank Low Row → Push-Up x8–10 total

  https://youtube.com/shorts/pbWmQm8nSa4

  5. Bicycle Crunch x20 total

  https://youtube.com/shorts/kLEqauKcgPw

  *Focus: Back strength, chest, anti-rotation core

  Block 3: Chest + Arms + Shoulder Burn

  3–4 Rounds

  6. Iso Hip Bridge Chest Fly x10–12

  https://youtube.com/shorts/sJYOuYDbeZ0

  7. Iso Hip Bridge Tricep Extension x10–12

  https://youtube.com/shorts/P-yb2sghMjw

  8. DB Bicep Curl x10–12

  https://youtube.com/shorts/0KS5vgiCdaw

  9. DB Front Raise x10

  https://youtube.com/shorts/xvk6sNmfgLI

  *Focus: Chest, arms, shoulder endurance

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