I did an upper body workout targetting mostly the back and biceps.
Group 1 – Repeat 4 times
Lat Pull Up (counter-weight machine): 50 lbs at 8-10 reps – note: the machine subtracts the weight from your body weight, so the lower you go, the more weight you’re using. In my case this was 80 pounds (130-50 = 80).
Dips (counter-weight machine): 50 lbs at 15 reps
Medicine Ball Slams: 30 reps – note: start with a weight that you feel comfortable lifting over your head and make sure to continuously maintain ab contraction throughout the movement. I recommend folding a foam mat over to slam the ball into (much less noisy than the example video and can add a bit of a challenge in getting it to bounce back). This is great if you have frustration to work out!
Group 2 – Repeat 3 times
Bar Pull Up (palms up): 10-12 reps – note: be sure to contract and lift using your shoulders first, opening up the chest and keeping the belly down (no lifting with the stomach!). If you’re having difficulties, bring your feet a little closer to the bar.
Bicep Curl: 12.5 lbs at 10 reps – note: these use full to the side extension but don’t: swing your elbows back for momentum, raise/shrug your shoulders, or lean back as you lift them up. Try to keep the abs contracted and draw your movement from there.
Kettlebell One Arm Alternating Swing: 3kg at 30 reps – note: the goal is to keep your abs contracted, as well as pushing up through the heel while keeping your chest up (not parallel to the floor). Don’t swing the kettlebell much higher than shoulder height, but maintain control and bring it at least to your shoulders with arms straight.