Archives for Upright Row


Wednesday Workout


 
 

Chest Press
sets of 4reps working up to 2rep max: 90-155kg

Bicep Curls
sets of 4 reps working up to 2rep max: 30-60kg

Shoulders
4 x 6 DB Front Raise @ 16kg
4 x 6 DB Upright Row @ 40kg
4 x 20 round the worlds @ 20kg

5min Row

Monday Workout


 

5 x 8reps Seated Row @ BW + 20 Push Ups
5 x 8reps Shoulder Press @ 50kg + 8 Upright Row @ 40kg
5 x 8reps DB Bicep Curls @ 24kg + Around the Worlds @ 20kg
5 x 8reps Insteps + 8 Swing Dips

Tuesday Workout


5 x 40 Decline Push Up + 10 x Chin Up
5 x 20 Upright Row @ 25kg + 20 Crunches @ 20kg
5 x 20 Squats @ 60% BW + 20 Turkish Getups @ 24kg KB
2 x 1km run @ 4:30

 

These free workouts have been compiled by our Personal Trainers for you to use at home, in the gym or at the park to help you improve your personal fitness (our Personal Trainers also complete each workout prior to posting).

Regards,
RAWNRG Team.