upper body strength workout (with arms)

• Stretch: lats, pecs, traps, and shoulders (active stretching)

Warm-up: push-ups (slow and controlled)

Workout: (compound sets)
Chest and Back

• kettlebell bench press 40 kilograms each hand for 5 reps
• rope pull-ups for 5 reps (no ropes?  throw two towels over your pull-up bar)
• rest 90 seconds
• repeat for 5 rounds (total of 25 bench presses and 25 rope pull-ups)

Rest 120 seconds

• 25 spiderman push-ups
• 12 kettlebell rows each side with 32 kilogram kettlebell
• rest 90 seconds
• repeat for 4 rounds

Biceps and Triceps

• skull crushers (triceps extensions) with 35lb dumbells or 16k kettlebells for 8 reps each arm
• 8 chin-ups
• rest 90 seconds
• repeat for 4 rounds

Rest 120 seconds

• biceps curls (you pick) for 10 reps
• diamond push-ups for 10 reps
• rest 90 seconds
• repeat for 3 rounds

Finisher

• sledge hammer swings (hitting an old tire or tree stump) 25 reps
• rest 30-45 seconds
• repeat for 5 rounds

REPEAT STRETCHS (static...NOT active)
**Check out my new video (in my video bar) for some pull-up variations.