Quick Upper body workout
A session using the 2 hard sets format. Hit some new PRs. My left forearm is still bothering me so had to do an extra set of curls at lower weight to rehabilitate.
6-way Lateral Raises: 15lbs, 12; 20lbs, 6
Dumbbell incline bench: 55lbs, 10; 60lbs, 6
Dumbbell Preacher Curl: 35lbs, 8; 40lbs, 2; 30lbs, 6
Unilateral Rope Press-down: 42.5lbs, 10; 47.5lbs, 8
Lat pull-down: 160lbs, 10; 180lbs, 6
Ab Core: 90lbs, 16
Ab Core (twisted): 90lbs, 16
From my own experience, incorporating a quick upper body workout that balances strength training with rehab can be a game changer. In this workout, the use of the 2 hard sets format helps push muscle growth while keeping sessions concise, lasting around 44 minutes and burning approximately 190 calories, as tracked on platforms like GARMIN® and STRAVA. When dealing with forearm discomfort, it’s important not to skip on lighter weighted exercises such as curls at reduced loads, which gently engage and rehabilitate affected muscles without causing further strain. Variation in exercises like 6-way lateral raises and unilateral rope press-downs helps target multiple upper body muscles, improving overall strength and balance. Another insight is the importance of tracking total volume and calories burned. This workout reached a total volume of over 4,200 kg lifted, demonstrating the intensity despite the shorter duration. Monitoring heart rate, which averaged 89 bpm here, can help ensure you’re training within a healthy yet effective zone. For those pressed for time but looking to hit personal records (PRs), combining compound moves such as dumbbell incline bench with isolation curls and focused ab core routines (including twisted ab cores) offers a well-rounded routine. This approach can improve muscle tone, build strength, and promote core stability. Incorporating these elements into your training schedule consistently can lead to noticeable gains in both size and strength, while safely managing any existing wrist or forearm issues. Always remember to listen to your body and adjust weights accordingly to prevent injury.
