Bench Press: 4×10 Build for 15 mins and increase incrementally until last two reps are a manageable struggle and spotter only uses finger tip strength to assist. Don’t pull the weight off all at once make the lifter push through the last two reps. Stay safe and pay attention.

Tabata Monday:

Here’s a Tabata workout focused on upper body strength, combining push, pull, and core stabilization exercises. In Tabata, each exercise is done for 20 seconds of work followed by 10 seconds of rest for a total of 8 rounds per movement (4 minutes per exercise). You can adjust the number of exercises or rounds based on your fitness level.

Tabata Upper Body Strength Workout

1. Push-ups

  • Focus: Chest, shoulders, triceps
  • Keep your core tight and back straight.
  • Modify by dropping to your knees if needed.

2. Dumbbell Rows

  • Focus: Back, biceps
  • Use a dumbbell or any weighted object you have available.
  • Keep your back flat, and pull your elbows straight back, squeezing your shoulder blades together.

3. Shoulder Press

  • Focus: Shoulders, triceps
  • Use dumbbells or a barbell.
  • Press the weight overhead, keeping your core engaged.

4. Plank to Push-Up

  • Focus: Core, chest, triceps
  • Start in a plank position on your forearms.
  • Press up to your hands, then return to the forearm plank.
  • Alternate leading hands to ensure even strength distribution.

5. Tricep Dips

  • Focus: Triceps
  • Use a bench, chair, or step to lower and raise your body weight.
  • Keep your elbows tucked in and your chest up.

6. Renegade Rows

  • Focus: Back, biceps, core
  • Begin in a plank position holding dumbbells.
  • Row one dumbbell at a time while maintaining a strong plank position.

7. Bicep Curls

  • Focus: Biceps
  • Use dumbbells or resistance bands.
  • Keep your elbows stationary and squeeze your biceps at the top of the movement.

8. Plank Shoulder Taps

  • Focus: Shoulders, core
  • In a plank position, tap your right hand to your left shoulder, then alternate.
  • Keep your hips steady and avoid rocking.

Workout Structure:

  • Warm-up: 5-10 minutes of light cardio (jumping jacks, arm circles)
  • Work Interval: 20 seconds
  • Rest Interval: 10 seconds
  • Duration per Exercise: 4 minutes (8 rounds)
  • Rest between exercises: 1 minute

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