3 Insanely Effective, FAST Upper Body Warm-ups - Print Out Description Take to Gym

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Upper Body Warm-up Routines

Warm-Up #1

Perform 1 Run Through

1a) Jump Rope, 3 min

1b) Foam Roller, 30 seconds each area

1c) Shoulder Bridging, 10 reps each side

1d) Push-ups, 20 reps

1e) Push-up Plus, 10 reps

1f) Kneeling Reach Through, 5 each side

1g) Banded Diesel Face Pulls, 20 reps

1h) Muscle Snatches, 10 reps

Warm-Up #2

Perform 1 Run Through

1a) Jump Rope, 3 min

1b) Foam Roller, 30 seconds each area

1c) Med Ball Wall Dribbling, Left to Right, 10 times

1d) Db Laterals, 10 reps

1e) DB Flyes, 10 reps

1f) DB Raises, 10 reps

1g) DB Presses, 10 reps

1h) Banded External Rotations, 10 reps each arm

1i) Standing Rotator "Y", 10 reps

1j) DB Lateral Drops (Activation), 15 reps

1k) Plate Extensions into Halos, 10 reps

Warm-Up #3

Perform 1 Run Through

1a) Jump Rope, 3 min

1b) Foam Roller, 30 seconds each area

1c) Lat Stretches, 5 resets each side

1d) Band Shoulder Stretches, 3 Ways, Various

1e) Hindu Push-ups, 20 reps

1f) Cable Face Pulls with External Rotation, 10 reps

1g) Cable Face Pulls, 10 reps

1h) Side Lying External DB Rotations, 10 reps each side

1i) Blackburns, 10 reps

1j) Full Range DB Laterals, 10 reps


Net's ONLY Complete Muscle Building System
http://www.acceleratedmusculardevelopment.com

FREE MANUALS AND VIDEO
http://dieselcrew.com/muscle-building-power-pak.htm

Original Post
http://www.dieselcrew.com/muscle-building-insanely-effective-fast-upper-body-...



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[smittydiesel]

Awesome, thanks everyone!

[notkrisroe]

2:00 in you roll your forearms, I have tons of clients who complain of forearm fatigue either during heavy RDLS or barbell work, do you think prescribing this would help that?

[smittydiesel]

Without a doubt it will be very helpful. There are a ton of other movements I would also recommend for carpal tunnel and other forearm/elbow issues.

[Blackiebluewings]

loved it. great video, will use to help warm-up. thank u.

[wari20]

can i like substitute the jump ropes with like...

high knee or maybe jumping jacks?

[desmondblakely]

EXCELLENT STUFF!!!

I'm definatly getting the foam roller back into my routine.

[skzofrenix]

trying this stuff with mma training

[taryujiai]

Those Blackburns are quite different from the ones DeFranco shows in his video. I'll have to use them both.

[dmc7707]

Love the foam roller work.... I need more of that in my regimen. Great Video

[iveres]

excellrnt, but i would like to add some mad ball plio exrx

[Pedroinorlando]

Loved this Video, I'll definitely use them!

[Crusherxt]

I really like the medicine ball warm up. Never thought of doing something like that. I slightly injured my shoulder a week ago and it seems like the med. ball and all these other warm ups would really help.

thx Smitty

[MartialShadow]

excellent stuff