Transformers Upper Body Workout - No machines скачать в хорошем качестве

Transformers Upper Body Workout - No machines

🏋️‍♀️ Upper Body + Core Workout 🔥 Warm-Up (8–10 Minutes) Band Pull-Aparts • 10 reps • Focus on squeezing the upper back and keeping shoulders down Dynamic Band Stretching • Shoulder circles • Overhead stretches • Chest openers • Light, controlled movement to warm joints and muscles 🚶‍♀️ Movement Prep (2–3 Rounds) Option A: • Walk-Ups / Walk-Downs • 10 reps OR Option B: • Squats with arms overhead • 10–12 reps • Keep chest tall and core tight 🚣 Cardio Block Rowing Machine – 5 Minutes Option A (Intervals): • 20 seconds hard • 15 seconds easy • Repeat for full 5 minutes Option B (Steady): • Continuous rowing for 5 minutes at a comfortable pace 💪 Strength Block 1 (2–3 Rounds) Seated Shoulder Press • 10–12 reps • Press straight up with control Single-Arm Overhead Press • 10–12 reps each arm • Alternate sides • Maintain core engagement 💥 Strength Block 2 – Chest & Core (Superset | 2–3 Rounds) Seated Single-Arm Chest Fly • 10–12 reps per side • Focus on core activation and slow control Seated Double-Arm Chest Fly • 10–12 reps • Smooth and controlled movement 🔥 Strength Block 3 – Triceps Tricep Extensions • 10–12 reps • 3 rounds • Choose a weight you can control with good form 🏋️‍♀️ Strength Block 4 – Chest Incline Chest Press • Bench set on an incline • Press above chest • 10–12 reps • Controlled tempo ⚡ Strength Block 5 – Cable Superset (2–3 Rounds) Cable Upright Rows • 10–12 reps • Elbows lead the movement Cable Tricep Pull-Downs (Rope) • 10–12 reps • Full extension at the bottom