Скачать или смотреть Upper Charge: Pre-Exhaust Circuits | SURGE DAY 3

Today we are taking our upper body to the next level with pre-exhaust training! We’re working in circuits of two exercises - an isolation move to pre-fatigue the muscle, followed by a compound lift to fully engage and build strength. Expect that deep burn! Each circuit is repeated two times before we move on. Format is 30 seconds work / 15 rest. I’m using 14’s, 18’s, 25’s, 35’s, and long bands - grab weights that challenge you and let’s go! No jumping. No fluff. Just serious upper body work. 💪⚡

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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
2 X 35 LBS | 16 KG
LONG BAND

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 Charge: Pre-Exhaust Circuits | SURGE DAY 3 Workout Details:

00:00 INTRO

00:19 WARMUP:
DISLOCATE COMBO
BACK & FORTH
KAYAK
SHOULDER COMBO
PRESS & ROTATE
OH RAISES 18 LBS
SHOVELS
ALT THORACIC REACH
CAT/COW
Y, T & W RAISES

WORKOUT
30 SEC WORK
15 SEC REST
30 SEC BETWEEN CIRCUITS

08:19 Circuit 1: Back Focus
REVERSE FLY 14 LBS [tip: keep core engaged]
BENT OVER ROW 35 LBS

REPEAT

11:49 Circuit 2: Chest Focus
CHEST FLY 18 LBS
DB CHEST PRESS 25 LBS

REPEAT

15:19 Circuit 3: Biceps Focus
BICEP CURL 18 LBS [tip: keep elbows stable]
ALT CROSS-BODY CURL

REPEAT

18:49 Circuit 4: Shoulders
LATERAL RAISE [tip: control raising & lowering the weights]
ARNOLD PRESS

REPEAT

22:20 Circuit 5: Biceps/Brachialis
R HAMMER CONCENTRATION CURL
L HAMMER CONCENTRATION CURL
HAMMER CURL

REPEAT

27:20 Circuit 6: Triceps
SKULL CRUSHER 14 LBS
NARROW PRESS 25 LBS

REPEAT

30:50 Circuit 7: Rear Delts Burn
BANDED FACE PULL
R REAR DELT ROW 25 LBS [tip: keep core engaged]
L REAR DELT ROW

REPEAT

35:51 Circuit 8
R BAND TRI EXTENSION
L BAND TRI EXTENSION
TATE PRESS & PULLOVER 14 LBS [tip: bring weights toward chest, press up with triceps]

REPEAT

40:34 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.