Day 9: A Chest, Back, and Shoulders Circuit for Upper-Body Strength

The exercise beneath is for Day 9 of the SELF 2022 Spring Problem. Take a look at the complete four-week exercise program proper here. Or go to the exercise calendar here. In case you’d like to enroll to obtain every day emails for this problem, you are able to do that here.

Welcome to your second upper-body exercise of this problem! And as we speak we have now a chest, again, and shoulders circuit to construct final upper-body power.

You’ll discover that this exercise goes to really feel just a little harder than your first upper-body session: In reality, you’ll proceed to note this theme of development all through the problem.

As an illustration, you’ll be including yet one more train to your circuit this week. Whereas this will not seem to be much more, it’s truly including two to 4 extra units to your exercise, relying on what number of rounds you select. Quantity is necessary for getting stronger and constructing muscle, because it means your muscle mass have extra time underneath pressure.

On this upper-body circuit, you’ll carry out some totally different variations of two foundational workouts you noticed in Week 1: the chest press and the row. This time, you’ll full an alternating chest press and a single-arm row. Each of those workouts are barely extra superior variations as a result of they’re unilateral strikes, that means that you just’ll be working one aspect at a time. This may be useful for constructing balanced power, because you’ll find a way work all sides individually. Only a notice, it’s completely regular to have slight variations in power on all sides of your physique. In case you discover enormous discrepancies, although, you might wish to attempt to construct up power in your weaker aspect, maybe by including on an additional set solely on that aspect.

Then, you’ll spherical out the chest, again, and shoulders circuit with a pullover to work your again muscle mass and the overhead press to hit your shoulders. You’ll end off with a hammer curl, a biceps curl variation that additionally hits your forearms.

And we didn’t overlook in regards to the again of your arms, both! Your triceps work comes into play within the type of the bonus finisher, the place you’ll be challenged with a strong 60 seconds of overhead triceps extensions.


Intention for 8 to fifteen reps of every train. Relaxation for as much as 30 seconds between workouts. Relaxation for 1 to 2 minutes after every spherical. Full 2 to 4 rounds complete.


  • Single-Arm Row
  • Alternating Chest Press
  • Pullover
  • Overhead Press
  • Bicep Hammer Curl


After your final circuit, attempt the bonus transfer for 60 seconds.

  • Overhead Triceps Extension

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