Movement
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May 2026 – Week 3 / Week 7 – Upper Body Video Demos Attached
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May 2026 – Week 3 / Week 7 – Upper Body Video Demos Attached
May 2026 – Week 3 / Week 7 – Upper Body Video Demos Attached
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Equipment: Dumbbells (DB), Bench, Cable or Band
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Format: 5 Blocks | 3–4 Rounds Each
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Perform exercises back-to-back
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Rest 45–60 sec after each round
Block 1: Explosive Push + Chest/Core
3–4 Rounds:
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Bench Explosive Plyo Push-Up x6
https://youtube.com/shorts/XcoIfZRNRjg
https://youtube.com/shorts/7mgyuicrAZk
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DB Double Crunch Pullover x8
https://youtube.com/shorts/JaHD33GRqv0
*Focus: Explosive upper body power + anterior core
Block 2: Heavy Push + Vertical Pull
3–4 Rounds:
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Close Grip Bench Press x6–8 (Heavy)
https://youtube.com/shorts/ffWejQWuTmI
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Cobra Single-Arm Lat Pull x8/side
https://youtube.com/shorts/_6aalrK5SF8
Mobility Between Rounds:
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Kneeling Bench Prayer Stretch x30 sec
https://youtube.com/shorts/n3W0JTTJQ_c
*Focus: Chest, triceps, lats
Block 3: Pull + Stability Press
3–4 Rounds:
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Gorilla Row or Heavy Landmine Row x10
https://youtube.com/shorts/-fdwDfiVMyg
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Single-Arm Hollow Hold Chest Press x8/side
https://youtube.com/shorts/ARemmMyM6e8
*Focus: Upper back strength + anti-rotation stability
Block 4: Arm Burnout
2–3 Rounds:
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DB Bicep Curls x30
https://youtube.com/shorts/0KS5vgiCdaw
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Cable Tricep Extension x30
https://youtube.com/shorts/Ue3Di8hS_OI
*Focus: Constant tension arm finisher
Block 5: Conditioning Core
3 Rounds:
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Static Crunch Heels Taps x20 total
https://youtube.com/shorts/t_8gMIMVD8o
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Atomic Mountain Climbers x20 total
https://youtube.com/shorts/kq1FLpSVNNs
*Focus: Core endurance + conditioning
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