The workout below is for Day 9 of the SELF 2022 Spring Challenge.
Check out the full four-week workout program righthere.
Or go to the workout calendarhere.
Katie Thompson
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Welcome to your second upper-body workout of this challenge!
And today we have a chest, back, andshoulderscircuit to build ultimate upper-body strength.
For instance, youll be adding one more exercise to your circuit this week.
Volume is important forgetting strongerand building muscle, since it means your muscles have more time under tension.
This time, youll complete an alternating chest press and a single-arm row.
This can be helpful for building balanced strength, since youll be able work each side separately.
Just a note, its totally normal to have slight differences in strength on each side of your body.
Youll finish off with a hammer curl, a biceps curl variation that also hits your forearms.
And we didnt forget about the back of your arms, either!
Aim for 8 to 15 reps of each exercise.
Rest for up to 30 seconds between exercises.
Rest for 1 to 2 minutes after each round.
Complete 2 to 4 rounds total.
After your last circuit, try the bonus move for 60 seconds.
