Get ready for two power-packed strength workouts designed to target your upper body, glutes, and back! This video includes both an upper body workout and a glute/back workout to help you build muscle, improve definition, and boost overall strength.
below are the set and reps depending on your workout goals.
Workout Goals: Reps, Sets & Rest Guidelines
Strength: 1-6 reps | 3-5+ sets | 2-5 min rest
Hypertrophy: 6-12 reps | 3-4 sets | 60-90 sec rest
Endurance: 12-20 reps | 2-3 sets | 30-60 sec rest
Power: 1-5 reps | 3-5 sets | 2-5 min rest
General Fitness: 8-15 reps | 2-4 sets | 1-2 min rest
Pine Tree Pose
Single-Hammer Arm Curl
Single-Arm Biceps Curl
Chest Flys
Kneeling Upright Row
Single-Arm Rows
Incline Push-Ups
Gorilla Rows (with box or bench)
Seated Single-Arm Shoulder Press
Open Shoulder Press
Frontal Raise
Lightweight Rows
Lightweight Hammer Frontal Raise
Lightweight Standing Flys
Client’s Choice
Workout 2: Glutes & Back
Pull-Ups
Progressive Overload Hip Thrusts
T-Bar Rows
Deadlifts
Barbell Rows
Step-Ups
Kickbacks
Both of these workouts focus on progressive overload to help you build strength and increase muscle size. The upper body workout will target your chest, arms, and shoulders, while the glute/back workout helps strengthen and tone your lower body and back. Whether you're looking to build muscle, tone up, or enhance your full-body strength, these routines are perfect for all fitness levels!
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