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The workout below is for Day 23 of the SELF 2022 Spring Challenge. Check out the full four-week workout program right here. Or go to the workout calendar here. If you’d like to sign up to receive daily emails for this challenge, you can do that here.
Say hello to your final upper-body strength day of this challenge! Your back, shoulders, chest, and arms have undoubtedly gotten stronger as the weeks have gone by, and even more importantly, you’re probably feeling a lot more comfortable with these kinds of moves than when you got started. That’s huge, and something that’ll set you up for strength training success well after this challenge is in the books.
Today’s routine pulls together some of the more challenging upper-body moves you’ve seen throughout the program and groups them together in a way that tests your muscles. You’ll start with a superset made of compound, single-arm moves—the single-arm row in plank and the alternating chest press. This unilateral focus makes sure that each side is pulling its own weight, which helps build more balanced strength.
Then you’ll try something new: a circuit of three moves (known as a triset) following your first grouping of two moves. That means your main workout contains five moves (like your cardio routine yesterday), which adds more volume to the mix from last week. This circuit includes a couple of isolation moves—the reverse fly (which works your rear deltoids) and the skull-crusher (which hits your triceps). So don’t be afraid to reach for your lighter weights for these, since the exercises target smaller muscles.
If you’re feeling ready for more after your workout, join us for the optional EMOM finisher: a complete biceps burnout. That means two biceps exercises, back-to-back, before resting for the remainder of the minute and then starting it all over again. Both of these curl variations hit your biceps from different angles, so they target different parts of the muscle. That’s great not only for building balanced strength, but also for making sure you don’t get too fatigued during your set! This biceps burnout is challenging, though, so don’t be afraid to reduce the number of reps if you need to.
WORKOUT DIRECTIONS
Aim for 8 to 15 reps of each exercise in superset. Rest for up to 30 seconds between exercises and 1 to 2 minutes after each round. Complete 2 to 5 rounds total.
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Repeat for circuit.
EXERCISES
Superset
- Single-Arm Row in Plank
- Chest Press Alternating
Circuit
- Overhead Press
- Reverse Fly
- Skull Crusher
BONUS EMOM
After your last circuit, try the bonus EMOM: Do both moves for the recommended number of reps aiming to finish in under 60 seconds. If you have time left over, rest. At the top of the next minute, start again. Repeat 4 times total (a total of 4 minutes).
- Wide Grip Biceps Curl (6 to 8 reps)
- Hammer Biceps Curl (6 to 8 reps)
Source: https://www.self.com
