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Upper Body & Posterior Chain Focus

Perfect timing for an upper body and hamstring-focused session! Your chest, quads, and glutes need more recovery time from yesterday's workout, so we'll target your lats, shoulders, hamstrings, and calves which are all ready to train. This balanced approach will keep you progressing while respecting your body's recovery needs.

shridhar

Created by

shridhar

Workout Breakdown

Warm-up

1

Cat-Cow Stretch

1 set × 60s

2

Hip Circle

1 set × 10 reps

3

Wrist Flexibility Stretch

1 set × 30s

Main Workout

1

Overhead Press - Barbell

1 set × 4×8 reps

3 circuits
1

Deadlift (Romanian)

1 set × 10 reps

2

Lateral Raise - Dumbbell

1 set × 12 reps

1

Row (Vertical)

1 set × 3×10 reps

3 circuits
1

Bicep Curl - Dumbbell

1 set × 12 reps

2

Deadlift (Single-Leg Romanian)

1 set × 8 reps

3

Side Plank

1 set × 30s

Cool Down

1

Hamstring Stretch (90/90)

1 set × 45s

2

Lat Stretch (Side-Lying)

1 set × 30s

3

Chest/Shoulder Stretch (Partner-Assisted)

1 set × 30s

4

Wall Calf Stretch (Forearms)

1 set × 30s