50 min Upper Body Strength - Push Pull Workout: DAY 1 / Build Series 3 скачать в хорошем качестве

50 min Upper Body Strength - Push Pull Workout: DAY 1 / Build Series 3

Welcome to Build Series 3.0, our third program in this series! This one is all about building muscle, strength, and resilience. Plus, in this edition, we’re focusing a little more on abs, core, and mobility as well. The goal is not just to get stronger and feel better, but to move better too. 💥 This program includes 40 brand new, full length, follow-along workout videos. Each week has its own theme, with training splits like upper body, lower body, full body, or push/pull, legs, and added cardio and core work. Week 5 will be our deload week—a chance to take an active recovery, re-energize, and gear up for the second block of the program. The workouts are 30-60 min in length and warm ups and cool down times are excluded from the workout duration. Get ready for straight sets, supersets, and some circuits. Some exercises might feel repetitive, but please stay patient and trust the process—we’re focusing on the basics and getting stronger with each week. Make sure to follow the recommended rest days to get the most out of the program. For equipment, you’ll need light, medium, and heavy dumbbells, bands, a yoga block, and a bench. Check the workout memos for equipment substitutions if needed. This program is best suited for intermediate to advanced lifters. If you’re a beginner, you can still join us—just start with lighter weights and go at your own pace. If you have any questions, feel free to reach out. Today on DAY 1 we are starting with a 50 min Upper Body Strength - Push Pull Workout. We will have two main blocks today. During the first block we will repeat each exercise 3 times before we move onto the next. Slow, controlled, heavy focused reps. The second Block we will be using medium to lighter weights, and each exercise will be repeated in two sets straight. We are very excited to get started and we are wishing you an amazing, and strong 8 weeks. Let`s get started! Don`t forget to download your Free program calendar from our website. Links below ❤️ --------------------------------------------- If you loved this workout, don't forget to hit like and subscribe - https://bit.ly/ChrisEdi - Your support helps us create even more free workouts like this one. Thanks for being part of the community! ▸ Time: 50 Min + warm up & cool down extra ▸ Equipment: Heavy & Medium & Light Dumbbells ▸ Workout: 50/45 ON + 30/25 sec OFF + water breaks Weights used: ▸ Chris: 50lbs/23kg 35lbs/16kg 26lbs/12kg 20lbs/9kg ▸ Edi: 35lbs/16kg 20lbs/9kg 15lbs/7kg ----------------------------------------------- 📅Download Free Build Series 3 Calendar: https://chrisedi.com/ 🫂Become a Member of our Channel:    / @chrisedi   🤝Join our FB Community Here -   / 193365323577471   📖FREE Nutrition Mastery eBook - https://drive.google.com/file/d/1TxXW... 📷New Instagram:   / chris_edi_fitness   🤤220 Delicious Recipes Pack - https://chrisedi.com/products/chris-e... 🎵Music we use - https://bit.ly/3EEiGCu Shop Equipment & Accessories on our Amazon Storefronts (US) https://www.amazon.com/shop/chrisedi (CA) https://www.amazon.ca/shop/chrisedi ------------------------------------------------ WORKOUT BREAKDOWN: 0:00 - Intro 2:56 - Warm-Up MAIN BLOCK (3 sets/exercise) 50 sec work / 30 sec rest (Medium to Heavy) 10:14 - Chest - Chest Press 14:14 - Back - Bent Over Row (R/L) 21:14 - Shoulders - Kneeling Shoulder Press 25:14 - Biceps - Alt Rotational Curl 29:15 - Triceps - Skull Crushers 33:14 - Rear Delts - Rear Delt Fly 3x with Pause at top BLOCK 2 (3 sets/exercise) 45-sec work / 25-sec rest (Light to Medium) 37:45 - Chest - Chest Fly 40:05 - Back - Pullover 42:25 - Shoulders - Lateral Raise 44:46 - Biceps - Concentration Curl (R/L) 48:56 - Triceps - OH Tri Ext 51:21 - Rear Delts - Rear Delt Row (R/L) 55:25 - FINISHER - Front Raise to Bent Arm Raise 2x 57:42 - Cool Down ------------------------------------------- DISCLAIMER: If you purchase products through our links we receive a small commission, there is no extra charge to you. If you did, Thank you! We really appreciate it!🙏 This helps us make more free workouts, guides, and programs for everyone. Before starting any workout/exercise program it is important to check with your physician to see if you are able to participate. If you engage in any exercise/workout or program you agree that you do so at your own risk and assume all risk of injury to yourself.