My 1-3-1-3 Upper Body Workout | Brodie Smith

This is a workout I hit up once a week or once every 2 weeks. I like doing circuit training every so often because I want to train my muscles when they are fatigued.

Ultimate tournaments are long and if you are a handler, towards the end of them your upper body will be fatigued due to the amount of throws you have performed. It's important to train your muscles to be able to still output force even though they have been worked.

In this 1,3,1,3 Upper Body Workout we look to hit Pull-ups, Push-ups, Chin-Ups, and Dips back to back to complete a Round. It's important to push yourself and don't take any rest unless you need to.

The workout...(Pull-Ups, Push-Ups, Chin-Ups, Dips)
Round 1...1,3,1,3
Round 2...2,6,2,6
Round 3...3,9,3,9
Round 4...4,12,4,12
Round 5...5,15,5,15

Then head back down all the way back to Round 1!
You can continue to do this week after week and try and improve the time it takes you to complete all 5 Rounds and back down. Once it becomes easy start increasing the rounds. For example instead of stopping at Round 5 go up to Round 6 (6,18,6,18)

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Tags: Ultimate Training Upper Body Workout Ultimate How To Pull Up Chin Push Dip powerlifting bench press strength tips & tricks health Brodie Smith Bro Tips Everything educational ups

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[WinnieDePoehLunchbox]

@brodiesmith21 you say you do it once a week... is it okay to do it once a day? and I'm 14, is it save for me to do?

[brodiesmith21]

@WinnieDePoehLunchbox its just as important to give your body rest. So make sure to only do it 3 times a week max

[NIKEultimate]

Is it bad if I do it multiple times a day, multiple times a week?

[brodiesmith21]

@NIKEultimate def don't do this multiple times a day...if its too easy just do more rounds like 6 or 7

[tchanxx619]

what about like doing bench press, curls and forearm workouts?

[brodiesmith21]

@tchanxx619 yup I will have some workouts i do for those

[xXTropicalTacoXx]

@xXTropicalTacoXx if not abs, could u make an ab vid?

[xXTropicalTacoXx]

what muscles does this mainly work out?

[MrWRESTLMANIAjeff]

thank you!

[MrWRESTLMANIAjeff]

i cant do 9 push ups after all this

[MyPandaAssassin]

Thanks man!

[IIFilipeII]

OMG OMG OMG

Jeff has 3 nipples

[yoorc680]

just finished this before i did my cardio. I can't really do pull ups/chinups very well, so i do assisted ones :) Thanks for the tips brodie!