A complete upper-body workout hitting every major muscle group. Start with rowing and ski erg warm-ups, then move through three supersets: weighted push-ups and pull-ups to failure, shoulder work with raises and rows, and a triple set of skull crushers, lat pulldowns, and preacher curls. Finish with a SkiErg burnout.
Here's a full upper body day workout hitting at least one exercise for each muscle group. It's long, but it's super effective. First things first, always got to make sure you're warmed up properly. I'm starting with about 30 seconds on the row erg and then about 30 seconds on the ski erg. Now this is just the movement prep before the actual lift. This is what you call a kneeling kettlebell windmill, 5 reps each side. Next up, L-sit pull-up for about 8 reps. I know this is a little bit advanced, so if you can't do this, just do a regular pull-up. Lastly, for the movement prep, when I hit upper body, I always do this, 10 reps of each exercise. First superset is one of the best exercises you can do for overall strength and muscle development, weighted push-ups. Now this is till failure, literally cannot go up anymore. I'm pairing that with a weighted pull-up, same concept, one of the best exercises to do for strength, 3 sets till failure. Next superset, I'm starting with what I call shoulder shockers. So it's 10 reps of front raises and then 10 reps of lateral raises. Then I paired that with a dumbbell bent-over row. This is probably my favorite back exercise, just hits it so effectively. This next one is actually a triple set starting with incline skull crushers, amazing for the triceps. One thing to note about how I train, when I do supersets, I pair opposite working muscle groups so I don't have as much in-session fatigue. With that said, I paired those skull crushers with these lat pulldowns, shooting for about 6 to 8 reps heavy. Last exercise for the triple set, these single arm preacher curls, amazing for isolating the biceps. I ended my workout with a burnout on the SkiErg. I do not care if you say this isn't optimal, you will get the most insane pump of your life if you try this out.
