Скачать или смотреть DAY 12 - SPLIT STRONG | Upper Body Strength Training At Home

Welcome to the final day of the Split Strong series! Day 12 is all about powering up your chest, shoulders, and triceps with a 30-minute workout using dumbbells and a bench. Let’s finish strong and celebrate how far you’ve come! 💪 Ready to crush it one last time?

#buildmuscle #strengthtrainingforwomen #upperbodystrength
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W O R K O U T

How it’s done: Complete 3 sets of each Superset:
Set 1: 40 secs work/15 secs rest.
Set 2 & 3:30 secs work/15 secs rest
30 secs rest between supersets

I used a bench + a set of 4kg/9 lbs, 6kg/13 lbs, 8kg/17.5 lbs,10kg/22 lbs, 12.5kg/27.5 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.
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Superset 1
1️⃣Alt DB Chest Press | 10kg/22 lbs
1️⃣Chest Fly | 4kg/9 lbs
1️⃣Alt DB Chest Press | 12.5kg/27.5 lbs
1️⃣Chest Fly | 6kg/13 lbs
1️⃣Alt DB Chest Press | 12.5kg/27.5 lbs
1️⃣Chest Fly | 6kg/13 lbs
.
Superset 2
2️⃣Alt Seated Shoulder Press | 6kg/13 lbs
2️⃣DB Skull Crusher | 8kg/17.5 lbs
2️⃣Alt Seated Shoulder Press | 8kg/17.5 lbs
2️⃣DB Skull Crusher | 10kg/22 lbs
2️⃣Alt Seated Shoulder Press | 8kg/17.5 lbs
2️⃣DB Skull Crusher | 10kg/22 lbs
.
Superset 3
3️⃣Snatch  | 10kg/22 lbs
3️⃣Wide Grip Bench Pushup
3️⃣Snatch | 12.5kg/27.5 lbs
3️⃣Wide Grip Bench Pushup
3️⃣Snatch | 12.5kg/27.5 lbs
3️⃣Wide Grip Bench Pushup
.
Superset 4
4️⃣Leaning Lateral Raise (L) side | 4kg/9 lbs
4️⃣Leaning Lateral Raise (R) side | 4kg/9 lbs
4️⃣Leaning Lateral Raise (L) side | 4kg/9 lbs
4️⃣Leaning Lateral Raise (R) side | 4kg/9 lbs
4️⃣Leaning Lateral Raise (L) side | 4kg/9 lbs
4️⃣Leaning Lateral Raise (R) side | 4kg/9 lbs
.
Superset 5
5️⃣Tricep Kickback | 4kg/9 lbs
5️⃣Bench Dips
5️⃣Tricep Kickback | 4kg/9 lbs
5️⃣Bench Dips
5️⃣Tricep Kickback | 4kg/9 lbs
5️⃣Bench Dips
.
Abs  Finisher- 2 x 40 secs work/20 secs rest
1️⃣Alt DB Toe Touches | 6kg/13 lb
2️⃣Side to Side Abs | 6kg/13 lbs
3️⃣Commando Plank DB Touch | 6kg/13 lbs
*Workout Complete 🔥Burn 210 Calories
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✅SPLIT STRONG WORKOUT PROGRAM

Complete the three split training workouts each week plus a 30-60 minute walk each day for best results. If time permits, complete the complimentary Full Body Workout posted to the GFG Main Channel each week for a 4 day training split.

-To make this a 5-6 day a week program, repeat 2 or all of the weekly workouts published.

If you want to build muscle and strength, aim to increase loads as you progress through the program whilst maintaining good form 💪

🤳S  O C I A L S

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D I S C L A I M E R
This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your doctor before beginning this or any exercise program. By engaging in this exercise program, you agree that you do so at your own risk

Thank You For Following Along
Penny xo