In 4 Moves, This Workout Delivers a Killer Upper-Body Pump and Improves Your Functional Fitness

Andrew Tracey
·2-min read

From Men's Health

In this workout, you'll be using an ‘AMRAP’ (as many reps as possible) format, setting a timer for 20 minutes and working your way around the circuit below as many times as possible. Your ‘score’ is the total number of reps you achieve before the timer hits zero. Keep track of the numbers and aim to beat them next time for guaranteed progress.

Despite the name of the format, this isn’t a race, you’re aiming for good quality reps from start to finish, if you rush them you’re just compromising the outcome of the workout and ultimately… your gains. So take it one rep at a time and make up for it with minimal rest.

If you’re only working with one 'bell, alternate sides each round.

1) Push Press x 5

Clean your dumbbells onto your shoulders, palms facing in. Take a breath and brace your core. (A) Dip at the knees and use your legs to help (B) press your dumbbells overhead. Lower under control to the ground. After 10 reps, switch partners.

2) Hang Cleans x 10

Holding a pair of dumbbells at your sides, hinge at the hips to lower them to your knees (A). Stand back up with a slight jump, using the momentum to pull the dumbbells on to your shoulders (B). Stand up straight, then lower under control to your sides and repeat.

3) Bent Over Row x 15

After your push press, lower your dumbbells and hinge at the hips until your chest is parallel to the floor, dumbbells hanging at your shins (A). Maintaining a flat back, row both dumbbells towards your torso (B), squeeze your shoulder blades together and lower under control to the start.

4) Press-Up on Dumbbell x 20

Your hands on the dumbbells, start in a strong plank with your wrists, elbows and shoulders stacked vertically and your arms locked out (A). With a controlled tempo, flex at the elbow, lowering your body until your chest touches the floor (B). Push back up explosively until your elbows are fully extended. (If you only have one ‘bell, perform regular push-ups)

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