Advanced Upper Body H: Fly-to-Press Combo & Arnold Step Press

The workout

1. 1

   Wall Slide to Overhead Press

   30s

   Slide arms up wall and press overhead. Warms delts and scapula.

2. 2

   Band Pull-Apart with Iso Hold

   30s

   Hold for 2 seconds at max pull. Activates upper back and posture.

3. 3

   Overhead Arm Sweep with Dumbbells

   30s

   Sweep light dumbbells overhead and around. Mobilizes shoulders.

4. 4

   Incline Dumbbell Fly to Press

   45s

   Fly out then press up. Combines chest stretch and power.

5. 5

   Dumbbell Bent-Over Row with Supination

   45s

   Rotate wrists at top of row. Works back and biceps.

6. 6

   Standing Arnold Press with Step

   45s

   Add alternating step to Arnold press. Engages full-body control.

7. 7

   Spider Curl to Overhead Raise

   45s

   Curl on incline bench and press overhead. Biceps-to-delts combo.

8. 8

   Lying Dumbbell Skull Crusher with Pause

   45s

   Pause at bottom. Increases triceps stretch and tension.

9. 9

   Doorway Chest Opener

   30s

   Step into doorway and open arms wide. Stretches chest and shoulders.

10. 10

    Triceps Rope Pull Stretch

    30s

    Mimic rope pull behind head. Stretches long head of triceps and lats.