upper Body workout

BEGINNER

Shrug

Standing Bicep Curl

Dumbbell Front Raise

Abdominal Twist

Basic Crunch

ADVANCED

Diamond Push up

Zottman Curl

Bar Military Press

Bar Behind Neck press 

Barbell Roll Out

4X20

WOD: Upper Body

Beginner

Barbell Bench Press

Barbell Pull up

Dumbbell row

Barbell Shrug

Dumbbell Bicep Curl

For Strength : 3 set X 5 Rep

For Bulking: 3 set X 18 Rep

Advance

Dumbbell Fly (Flat Bench)

Dumbbell Bench Press

Bodyweight Pull up (wide Grip)

Barbell Pullover

Dumbbell Raise lateral Incline

For strength : 3 set X 15 Rep

For Bulking : 3 Set X 18 Rep

XF Work out of the Day - Superset workout for Upper Body

Advanced

  Bent ROw + Deat lift

Dumbbell Chest Press + Incline Bench press

Row Pulley Bicep Curl + High Pulley

Dumbbell Tricep Kickback + Rope Pushdown

Dumbbell Shoulder Press+ Barbell Shoulder press

pushdown + 90 degress Abs Crunch

*  12 X 4*

Beginner

Lat pulldown + Closegrip pull down

Chest press + Pec fly

Dumbbell  Hammer curls + Dumbbell bicep curls

Tricep dips + Dumbbells extension

Shoulder press 

Abs crunch + Laying Leg Raise

* 15 X 3*

Continuous Exercise

By Mai XF