Page 1 of 1

Upper body session

For this upper body session, we focus on strength training targeting the back, arms, shoulders, and core.

The exercises are performed using dumbbells and plates, with controlled movements to improve strength, stability, and posture.

Warm-up : 10 minutes on the rowing machine.

→ Keep your back straight and core engaged. Pull the elbows back while squeezing the shoulder blades, bringing the weight toward the navel.

Control the lowering phase, keep the shoulders down, and avoid rounding the back.

Part 1 : Plate exercises

- Exercise 1 : Bent over reverse fly with plate
→ Stand with feet hip width apart and hinge forward at the hips with a straight back.

→ Hold the plate with slightly bent arms.

→ Open the arms out to the sides in a controlled motion, squeezing the upper back, then slowly return to the starting position.

→ 2 sets / 10 reps / 20sec break between each set

- Exercise 2 : Plate bicep curl

→ Stand tall with the core engaged, holding the plate with both hands in front of the thighs.

→ Bend the elbows to lift the plate up toward the chest, squeezing the biceps.

→ Slowly lower back to the starting position with control.

→ 2 sets / 10 reps / 20sec break between each set

- Exercise 3 : Overhead plate triceps extension

→ Stand or sit upright holding the plate with both hands overhead.

→ Keep the elbows close to the head and bend them to lower the plate behind the head.

→ Extend the arms to lift the plate back up overhead.

→ 2 sets / 10 reps / 20sec break between each set

- Exercise 4 : Front plate raise

→ Stand with feet hip width apart, holding the plate with both hands in front of the thighs.

→ With slightly bent arms, lift the plate up to shoulder height, then slowly lower it back down.

→ 2 sets / 10 reps / 20sec break between each set

Part 2 : Weighted bird dog

→ Start on all fours with hands under shoulders and knees under hips.

→ Hold a dumbbell in one hand.

→ Extend the weighted arm forward and the opposite leg backward while keeping the core tight and hips stable.

→ Return with control and switch sides.

→ 4 sets / 10 reps / 30sec break between each set

Part 3 : Sumo gorilla row

→ Stand in a wide sumo stance with toes slightly turned out.

→ Hinge forward at the hips with a flat back, holding the dumbbells between the legs.

→ Row one dumbbell up toward the waist while the other stays on the floor, then alternate sides.

→ 4 sets / 10 reps / 30sec break between each set

Part 4 : Plank and stretching

→ Hold plank until failure (minimum 30sec)

→ Finish with gentle stretching