• Movement

  June 2026 – Week 4 / Week 12 – Upper Body Focus*Video Demos Attached

  Posted by Taylor on June 25, 2026 at 1:35 pm

  June 2026 – Week 4 / Week 12 – Upper Body Focus*Video Demos Attached

  • Equipment: Dumbbells, Bench

  • Format: 3 Blocks | 3–4 Rounds Each

  • Perform exercises back-to-back
    Rest 45–60 sec after each round

  Block 1: Chest + Back + Core

  3–4 Rounds

  1. Single Arm Chest Press x10/side

  https://youtube.com/shorts/g7ne67XCX-M

  https://youtube.com/shorts/VJUq2BwDKF8

  2. DB Hip Hinge Reverse Fly x10–12

  https://youtube.com/shorts/pWKd2pFrSsI

  3. Superman x20

  https://youtube.com/shorts/rsEr31VM_OU

  *Focus: Unilateral pressing + posterior shoulder/back

  Block 2: Shoulders + Upper Back

  3–4 Rounds

  4. Alternating Push Press x10 total

  https://youtube.com/shorts/aSAXKpKySzo

  5. Upright Row x10

  https://youtube.com/shorts/MYrJOsVb8Q0

  6. Palms to Elbows x10

  https://youtube.com/shorts/lx0YSKnk2Mg

  *Focus: Shoulder strength + endurance

  Block 3: Chest + Arms + Core

  3–4 Rounds

  7. Close Grip Chest Press x10

  https://youtube.com/shorts/ffWejQWuTmI

  8. Seated Bicep Curl x10–12

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

  9. Side Plank Crunch x10/side

  https://youtube.com/shorts/1sIMBihD34o

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