Focus & Benefits: Many of you loved the AABBC format for the lower body, so we’re back at it for round 2! Today’s lift features movements to strengthen, tone, and fortify our upper body. 

Equipment: One set of weights (can be light, medium, or heavy depending on your lifting preference)

Tips & Helpful Information: This routine uses one of my favorite formats: AABBC. Despite the repetition, it truly engages and isolates the working muscles to encourage muscle hypertrophy (growth). Since each exercise is repeated once and then again on the other side of the body, most of the AABB movements are unilateral (one-sided) exercises. Once we finish the last set of B exercises, we’ll head into a superset movement that features both the left and right sides. I’ve also included a 2 minute burnout round to leave us feeling strong and accomplished at the end of our workout. 

Difficulty & Modifications Explained: We’re rating this workout as a Level 3 due to its consistent effort, repetition, and exercise selection. For a greater challenge, increase your weight selection and add an active recovery exercise (like jumping jacks or boxer shuffle) during rest periods.

Closing Note: There’s something to be said for the feeling of pride and joy that comes from a strong lifting session. If something didn’t go your way today, keep at it — nothing worth having comes easy!

– WORKOUT OUTLINE –

Warm up (3 min)
Arm Circles
Knee hug with arm reach (alt)
Hinge: I+Y raise
Hinge: reverse fly
Inchworm + shoulder taps
Torso rotations

Upper Body Circuit (AABBC format, 40 seconds on, 20 seconds off)
Single arm shoulder press - L
Single arm shoulder press - R
Arnold press

Tricep kickback - L
Tricep kickback - R
Body weight dips

Bent over row - L 
Bent over row - R
Gorilla pulls

2 minute burnout
Human maker 

Cool down
Crossbody hugs and chest opener
Wrist stretch 
Thread needle - L/R
Overhead Triceps Extension/Lats Stretch - L/R