Antagonist pairing upper body session! Basically it’s a very simple method of working a muscle group, then into the opposing (chest/back, shoulders/lats, biceps/triceps) in order to allow better performance due to more rest, and more volume overall! Mostly compound lifts so will require a lot of energy as different muscles working during one exercise!

For this upper body workout you will need a pair of dumbbells and your mat!

I am using a chair for seated press (as I prefer to be seated if using dumbbells over 14kg on shoulder press) and also for pull overs for that larger range of motion but this is not essential! Pullovers on the mat are perfect!

The dumbbells I am using for your reference are 15kg each and 8kg each!

The timer will be on for a majority of the workout for 45 seconds of work, 15 seconds rest, occasionally it will be 50 seconds of work, 10 seconds rest.

It is important to go at your own pace. This applies to all the exercises. You will notice I perform each movement pretty slow... controlling the movement makes the weight feel a lot heavier, particularly on the lowering portion!

SHOULDER PRESS
PULLOVER
SHOULDER PRESS
PULLOVER
CHEST PRESS
ALTERNATING RENEGADE ROWS
CHEST PRESS
ALTERNATING RENEGADE ROWS
BENT OVER ROW
PUSH UPS
BENT OVER ROW
PUSH UPS
FLYES
REAR DELT FLYES
FLYES
REAR DELT FLYES
FRONTAL RAISE
SUPINE ROW
FRONTAL RAISE
SUPINE ROW
TATE PRESS (50/10)
CURLS (50/10)
TATE PRESS (50/10)
CURLS (50/10)
SKULLCRUSHER
HAMMER CURL
SKULLCRUSHER
HAMMER CURL
DEADBUG one side
HOLD!
DEADBUG switch side
HOLD!
DOUBLE DEADBUG
HOLD!

Finisher:

DEEP PUSH UPS
HOLD!
SWEEPS
HOLD!
DEEP PUSH UPS
HOLD!

You should be feeling pretty fatigued by the time you reach the Arnold Presses so ensure you perform with smooth lifts and lowering!

A lot of compound movements particularly at the beginning so you will be working all of your upper body during the first portion of this workout, hence once we hit shoulders, biceps & triceps you feel it!!

Hopefully you enjoy the rest during for example chest press then into renegade rows... you essentially gain a full minute rest on the chest muscles!

A lot of volume in these 30 minutes!! And your lats will feel this a lot no doubt!!

Let’s smash it!

Cx

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases