Train smarter, not longer. Alternate opposing muscle groups so one works while the other recovers. Kick off with a pull and a push for balanced strength, then pair upper- and lower-body moves. Let your big muscles drive the effort while arms, shoulders, and core keep pace. In just four or five classic moves, executed with precision, you’ll finish a complete session that delivers maximum results with minimal fuss.
Superset A:
Pull then Push – alternate sets between movements 1 and 2
1 – Bent-Over Dumbbell Row
3 sets, 8-12 reps
Stand in a strong hip hinge with a flat back and dumbbells hanging under shoulders. Pull elbows toward your hips, pause, then lower with control. Keep ribs down and neck long.
A – Start in a hinge, arms straight, spine neutral
B – Top of the row with elbows close and shoulder blades squeezed
2 – Lying Dumbbell Chest Fly
3 sets, 10-15 reps
Lie on your back, feet planted. Press dumbbells over chest with a soft elbow bend. Open arms wide until you feel a stretch across the chest, then bring bells together over mid chest.
A – Start with bells over chest, slight elbow bend
B – Wide open stretch, wrists over elbows, then back to the top
Superset B:
Upper- and Lower-Tri Set – alternate sets between movements 3 and 4
3 – Single-Arm Dumbbell Row
3 sets, 8-12 reps
Brace one hand on a bench or thigh. Keep a long spine and pull the bell toward your hip. Pause, then lower. Switch sides.
A – Long spine, bell hanging straight
B – Elbow past ribs, shoulder blade pulled back
4 – Push Up to Renegade Row
3 sets, 6-10 push ups, 6-10 rows each side
In a strong plank with hands on dumbbells, perform one push up. At the top, row the right bell, set it down, row the left bell. Keep hips level.
A – Plank start, straight line head to heels
B – Top of the row, elbow high, hips square
Photography: Barry Calhoun Photography
Clothing Courtesy: Nike
At Upgrade Labs, advanced recovery tools work together to help your body bounce back and stay balanced. It’s a modern, technology-driven approach to feeling lighter, clearer, and more energized.
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