Скачать или смотреть Upper Cut: Upper Body Post-Exhaust Circuits | SURGE DAY 8

Today’s upper body session uses a post-exhaust format, where we pair a compound movement with one or two targeted isolation exercises to fully fatigue each muscle group. You'll move through 5 circuits - each repeated twice - working for 40 seconds, resting 20 seconds between exercises, and taking a 30-second breather between circuits. We’re hitting chest, back, biceps, triceps, and shoulders, using dumbbells (I am using 14s, 18s, 25s, 35s) and a long band to push deep into muscle endurance and control. Expect to feel the burn especially during those isolation finishers - this is where the strength and mind-muscle connection really develop.

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Here's what I'll be using for equipment:
2 X 14 LBS | 6 KG
2 X 18 LBS | 8 KG
2 X 25 LBS | 12 KG
LONG BAND
BENCH/CHAIR

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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Upper Cut: Upper Body Post-Exhaust Circuits | SURGE DAY 8 Workout Details:

00:00 INTRO

00:19 WARMUP:
SHOULDER ROT’N
ALT HALO 14 LBS
SHOVELS
INCHWORM
CAT/COW
DW DOG TO CHILD’S POSE
SEATED KAYAK
DISLOCATE
R EXT ROT’N
L EXT ROT’N

WORKOUT
40 SEC WORK
20 SEC REST
30 SEC BETWEEN SETS

08:18 CIRCUIT 1: CHEST & TRICEPS
CHEST PRESS 25 LBS
CHEST FLY 18 LBS
NARROW PRESS 25 LBS [tip: triceps & inner chest emphasis]

REPEAT

14:38 CIRCUIT 2: BACK
R SINGLE ARM ROW 35 LBS [tip: core tight, pull through your back, not your bicep. Drive your elbow back]
L SINGLE ARM ROW
BAND PULL APART

REPEAT

20:59 CIRCUIT 3: BICEPS
SEATED BICEP CURL 14 LBS
CROSS-BODY HAMMER CURL 18 LBS
R CONC CURL 14 LBS
L CONC CURL

REPEAT

29:20 CIRCUIT 4: SHOULDERS & REAR DELTS
SHOULDER PRESS 18 LBS
SHORT LATERAL RAISE
BAND FACE PULL

REPEAT

35:40 CIRCUIT 5: TRICEPS
TRICEP PUSH UP
SKULL CRUSHER 14 LBS [TIP: triceps in focus]
OH TRICEP EXTENSION

REPEAT

41:41 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.