Скачать или смотреть Power Lines: Unilateral Upper Body | SURGE DAY 28

Today we’re dialing in strength and control with focused, one-sided work that challenges every upper body muscle. In this unilateral format, you’ll complete each movement for 30 seconds per side, with a quick 10-second transition and a 30-second break after both sides. Each pair of exercises is repeated twice to build volume and reinforce balance. Expect a serious burn in your shoulders, back, arms, and chest as we isolate each side and engage the core to stay stable and strong throughout. I’m using 14-35 lb dumbbells and long bands, but as always, choose weights that challenge you. Let’s get strong, one side at a time! 💪

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Here's what I'll be using for equipment:
1 X 14 LBS | 6 KG
1 X 18 LBS | 8 KG
1 X 25 LBS | 12 KG
1 X 35 LBS | 16 KG
LONG BANDS

Before starting the workout, I encourage you to choose weights that challenge your individual strength level. Aim for weights that make the last few repetitions of each exercise difficult, yet still manageable with proper form. It's all about finding that sweet spot where you're pushing yourself while maintaining good technique.

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Remember, the timer and repetition counts are merely suggestions – please pause the workout whenever you need to catch your breath, perfect your form, or take a sip of water. When performing squats, ensure your knees stay aligned and avoid inward collapse. During Romanian deadlifts (RDLs), maintain a straight back, an engaged core, lower until you feel a stretch, then rise back up. And for every exercise, engage your core muscles for stability and support.

Thank you for joining in, and I hope you found this total upper body workout both challenging and enjoyable! If you have any questions or feedback, don't hesitate to drop them in the comments below. Your input is valuable, and I'm here to support you every step of the way.
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Power Lines: Unilateral Upper Body | SURGE DAY 28 Workout Details:

00:00 INTRO

00:19 WARMUP
DISLOCATE
ALT RAISES
BACK & FORTH
CHEST FLY
ALT REACH
REACH & ALT TWIST
ALT RAISES 14 LBS
ALT THREAD THE NEEDLE
COBRA INTO DW DOG
CAT/COW [in part 2]
BAND ROW [tip: core engaged]
SUPINATED ROW

WORKOUT

09:48 R UP & DOWN
L UP & DOWN

X 2

13:09 R DEADSTOP ROW 35 LBS [tip: core engaged]
L DEADSTOP ROW

X 2

16:29 R ARNOLD PRESS 25 LBS
L ARNOLD PRESS

X 2

19:49 R SUPINATED INTO WIDE ROW
L SUPINATED INTO WIDE ROW

X 2

23:09 R NARROW PRESS 35 LBS [tip: triceps in focus]
L NARROW PRESS

X 2

26:30 R TUCKED BICEP CURL 18 LBS
L TUCKED BICEP CURL

X 2

29:50 R LEANING LATERAL RAISE [TIP: control raising & lowering weights]
L LEANING LATERAL RAISE

X 2

33:10 R INSIDE HAMMER
L INSIDE HAMMER

X 2

36:30 R OH TRI EXTENSION 14 LBS
L OH TRI EXTENSION

X 2

39:50 R PULLOVER
L PULLOVER

X 2

42:51 COOLDOWN

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DISCLAIMER:
Please consult your doctor or healthcare professional before beginning any new workouts. The workouts on this page are workouts that I do, and that have worked for me, but they may not be suitable for everyone. All information provided on this page is meant for educational & informational purposes only. Performing any exercises or workouts shown on this page is done at your own risk.