Terry’s Upper Body Circuit

Circuit x 4

This is an upper body circuit you can do in a hotel gym with dumbbells and a pull up bar.

ULT
Forearm Crawl
time 30 secs
Tempo controlled
Rest 15s
Set Time Tempo Rest
1 30 secs h:m:s Controlled 15s (h:m:s)
2 30 secs h:m:s Controlled 15s (h:m:s)
3 30 secs h:m:s Controlled 15s (h:m:s)
4 30 secs h:m:s Controlled 15s (h:m:s)
LLT
DB Bench Press
reps 10-12
load moderate
Tempo controlled
Rest 15s
Set Reps Load Tempo Rest
1 10-12 Moderate Controlled 15s (h:m:s)
2 10-12 Moderate Controlled 15s (h:m:s)
3 10-12 Moderate Controlled 15s (h:m:s)
4 10-12 Moderate Controlled 15s (h:m:s)
UMT
Push Up to Rotation
reps 10-12
Tempo controlled
Rest 15s
Set Reps Tempo Rest
1 10-12 Controlled 15s (h:m:s)
2 10-12 Controlled 15s (h:m:s)
3 10-12 Controlled 15s (h:m:s)
4 10-12 Controlled 15s (h:m:s)
LLT
SB – Deadlift with bent over Row
reps 10-12
load heavy
Tempo controlled
Rest 15s
Set Reps Load Tempo Rest
1 10-12 Heavy Controlled 15s (h:m:s)
2 10-12 Heavy Controlled 15s (h:m:s)
3 10-12 Heavy Controlled 15s (h:m:s)
4 10-12 Heavy Controlled 15s (h:m:s)
LLT
DB Skullcrushers
reps 10
load moderate
Tempo controlled
Rest 15s
Set Reps Load Tempo Rest
1 10 Moderate Controlled 15s (h:m:s)
2 10 Moderate Controlled 15s (h:m:s)
3 10 Moderate Controlled 15s (h:m:s)
4 10 Moderate Controlled 15s (h:m:s)
LLT
1-Arm DB Reverse Fly
reps 8
load moderate
Tempo controlled
Rest 15s
Set Reps Load Tempo Rest
1 8 Moderate Controlled 15s (h:m:s)
2 8 Moderate Controlled 15s (h:m:s)
3 8 Moderate Controlled 15s (h:m:s)
4 8 Moderate Controlled 15s (h:m:s)
ULT
Neutral Grip Chin Up
reps 8
Tempo controlled
Rest 15s
Set Reps Tempo Rest
1 8 Controlled 15s (h:m:s)
2 8 Controlled 15s (h:m:s)
3 8 Controlled 15s (h:m:s)
4 8 Controlled 15s (h:m:s)