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gf11 Upper Body | Unilateral Workout
Welcome to my Upper Body Unilateral Workout where all muscles are strengthened one side at a time. In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then dive right into the 11-minute workout.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
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Before You Begin
Following a 1-minute warmup, this workout is is made up of 8 unique upper body moves split into two sets – a Push (chest, shoulders & triceps) set and a Pull set (back & biceps). Within the sets there are 4 exercises and they are done all on one side at a time. The purpose of the workout is to strength train your upper body muscles unilaterally which requires more effort from your core. I used an 8 lb dumbbell.
Full 11-minute Workout Video:
Start Set #1 with the dumbbell in your Left hand. Perform the Set #1 exercises on your Left side for 30 seconds each followed by 5 seconds of rest. Immediately switch sides and repeat on your Right.
Rest 25 seconds between sets. Move on to Set #2 following the same instructions as the first set.
Set #1 PUSH – Chest, Shoulders & Triceps
- Overhead Press
- Pushup with Shoulder Tap
- Tricep Kickback
- Upward Fly
Set #2 PULL – Back & Biceps
- Standing Pullover
- Inverted Row
- Reverse Fly
- Bicep Curl with Twist