Summer Bod Workout Routine (Day 1) - UPPER-BODY

Summer Bod Workout Routine (Day 1) - UPPER-BODY

WORKOUT OPTIONS:
- Do all exercises once, and then repeat 2 more times like a circuit (with a 10-second rest between exercises) OR
- Do each exercise for 3 sets (with a 1-minute rest between sets)

GOALS:
- For toning - aim for 15-20 reps per set
- For hypertrophy - aim for 8-10 reps per set
- For strength - aim for 3-5 reps per set

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Summer Bod Workout Routine (Day 1) - UPPER-BODY
  • Push-Ups - (All Views)
    00:30
    Push-Ups - (All Views)

    Push-Ups - (All Views)

    ///// PRIMARY MUSCLES WORKED

    SHOULDERS
    - Anterior deltoid

    CHEST
    - Pectoralis major
    - Pectoralis major, clavicular part

    TRICEPS
    - Triceps brachii, lateral head
    - Triceps brachii, long head
    - Triceps brachii, medial head

    FOREARMS
    - Anconeus

    ///// SECONDARY MUSCLES WORKE...

  • Pull-Ups - (All Views)
    00:30
    Pull-Ups - (All Views)

    Pull-Ups - (All Views)

    ///// PRIMARY MUSCLES WORKED

    - Latissimus dorsi
    - Teres major
    - Trapezius
    - Rhomboid major
    - Rhomboid minor

    BICEPS
    - Biceps brachii
    - Brachialis

    FOREARMS
    - Brachioradialis

    ///// SECONDARY MUSCLES WORKED

    NECK
    - Splenius capitis
    - Sternocleidomastoid

    SHOULDERS
    ...

  • Triceps Dips - (All Views)
    00:30
    Triceps Dips - (All Views)

    Triceps Dips - (All Views)

    ///// PRIMARY MUSCLES WORKED

    TRICEPS
    - Triceps brachii, lateral head
    - Triceps brachii, long head
    - Triceps brachii, medial head

    FOREARMS
    - Anconeus

    ///// SECONDARY MUSCLES WORKED

    SHOULDERS
    - Anterior deltoid
    - Middle deltoid
    - Posterior deltoid

    BACK
    - Latissimus dors...

  • Curls - (All Views)
    00:30
    Curls - (All Views)

    Curls - (All Views)

    ///// PRIMARY MUSCLES WORKED

    SHOULDERS
    - Anterior deltoid

    BICEPS
    - Biceps brachii
    - Brachialis

    FOREARMS
    - Brachioradialis

    ///// SECONDARY MUSCLES WORKED

    SHOULDERS
    - Middle deltoid
    - Posterior deltoid

    CHEST
    - Pectoralis major, clavicular part

    TRICEPS
    - Triceps brachi...

  • Push Press - (All Views)
    00:30
    Push Press - (All Views)

    Push Press - (All Views)

    ///// PRIMARY MUSCLES WORKED

    SHOULDERS
    - Anterior deltoid
    - Middle deltoid
    - Posterior deltoid

    TRICEPS
    - Triceps brachii, lateral head
    - Triceps brachii, long head
    - Triceps brachii, medial head

    ///// SECONDARY MUSCLES WORKED

    ABS
    - Rectus abdominis

    QUADS
    - Rectus femo...

  • Advanced Burpees - (All Views)
    00:30
    Advanced Burpees - (All Views)

    Advanced Burpees - (All Views)

    ///// PRIMARY MUSCLES WORKED

    QUADS
    - Rectus femoris
    - Vastus intermedius
    - Vastus lateralis
    - Vastus medialis

    CALVES
    - Gastrocnemius, lateral head
    - Gastrocnemius, medial head
    - Soleus

    ///// SECONDARY MUSCLES WORKED

    SHOULDERS
    - Anterior deltoid
    - Middle deltoid
    -...

  • One-Arm Dumbbell Rows - (All Views)
    00:30
    One-Arm Dumbbell Rows - (All Views)

    One-Arm Dumbbell Rows - (All Views)

    ///// PRIMARY MUSCLES WORKED

    SHOULDERS
    - [R] Posterior deltoid

    BACK
    - [R] Trapezius
    - [R] Latissimus dorsi
    - [R] Rhomboid major
    - [R] Teres major

    BICEPS
    - [R] Biceps brachii
    - [R] Brachialis

    FOREARMS
    - [R] Brachioradialis

    ///// SECONDARY MUSCLES WORKED

    NECK
    - [R] ...

  • One-Arm Dumbbell Rows - (All Views) - LEFT
    00:30
    One-Arm Dumbbell Rows - (All Views) - LEFT

    One-Arm Dumbbell Rows - (All Views) - LEFT

    ///// PRIMARY MUSCLES WORKED

    SHOULDERS
    - [L] Posterior deltoid

    BACK
    - [L] Trapezius
    - [L] Latissimus dorsi
    - [L] Rhomboid major
    - [L] Teres major

    BICEPS
    - [L] Biceps brachii
    - [L] Brachialis

    FOREARMS
    - [L] Brachioradialis

    ///// SECONDARY MUSCLES WORKED

    NECK
    - [L] ...

  • Triceps Kickbacks - (All Views)
    00:30
    Triceps Kickbacks - (All Views)

    Triceps Kickbacks - (All Views)

    ///// PRIMARY MUSCLES WORKED

    TRICEPS
    - [R] Triceps brachii, lateral head
    - [R] Triceps brachii, long head

    FOREARMS
    - [R] Anconeus

    ///// SECONDARY MUSCLES WORKED

    SHOULDERS
    - [R] Anterior deltoid
    - [R] Middle deltoid
    - [R] Posterior deltoid

    BACK
    - [R] Teres major

    CHEST
    ...

  • Triceps Kickbacks - (All Views) - LEFT
    00:30
    Triceps Kickbacks - (All Views) - LEFT

    Triceps Kickbacks - (All Views) - LEFT

    ///// PRIMARY MUSCLES WORKED

    TRICEPS
    - [L] Triceps brachii, lateral head
    - [L] Triceps brachii, long head

    FOREARMS
    - [L] Anconeus

    ///// SECONDARY MUSCLES WORKED

    SHOULDERS
    - [L] Anterior deltoid
    - [L] Middle deltoid
    - [L] Posterior deltoid

    BACK
    - [L] Teres major

    CHEST
    ...

  • Hammer Curls - (All Views)
    00:30
    Hammer Curls - (All Views)

    Hammer Curls - (All Views)

    ///// PRIMARY MUSCLES WORKED

    BICEPS
    - Biceps brachii
    - Brachialis

    FOREARMS
    - Brachioradialis

    ///// SECONDARY MUSCLES WORKED

    SHOULDERS
    - Anterior deltoid
    - Middle deltoid
    - Posterior deltoid

    BACK
    - Latissimus dorsi
    - Teres major
    - Teres minor
    - Infraspinatus
    -...

  • Upright Rows - (All Views)
    00:30
    Upright Rows - (All Views)

    Upright Rows - (All Views)

    ///// PRIMARY MUSCLES WORKED

    SHOULDERS
    - Anterior deltoid
    - Middle deltoid
    - Posterior deltoid

    BACK
    - Trapezius

    ///// SECONDARY MUSCLES WORKED

    NECK
    - Splenius capitis
    - Sternocleidomastoid

    BACK
    - Latissimus dorsi
    - Teres major
    - Teres minor
    - Infraspinatus
    - ...

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