{"id":58855,"date":"2024-11-11T00:00:00","date_gmt":"2024-11-10T23:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/12-min-amrap-upper-body-workout\/"},"modified":"2024-11-11T00:00:00","modified_gmt":"2024-11-10T23:00:00","slug":"12-min-amrap-upper-body-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/12-min-amrap-upper-body-workout\/","title":{"rendered":"Workout of the week: 12-min AMRAP upper body workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ AMRAP upper body workout \/ 12 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Dips bar, dumbbells, incline chest press machine & lat pull-down machine<\/p>\n\n\n\n

<\/div>\n\n\n\n

Looking for new ways to spice up your workouts? Have you tried training to failure<\/strong>? It’s a technique that involves pushing your muscles to their absolute limit, squeezing out every last repetition until you can’t do any more.<\/strong> This approach can help maximize muscle growth and strength gains by fully exhausting the muscle fibres. Plus, it challenges your routine and can help break through plateaus. <\/p>\n\n\n\n

You can start now with this AMRAP upper body workout<\/strong>. It consists of 4 exercises<\/strong>, to perform in as many rounds as possible<\/strong> (that’s what this AMRAP stands for<\/strong>) until you can’t do another rep. To maximize this workout effectiveness, use<\/strong> bigger weights than usual<\/strong>.<\/p>\n\n\n\n

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  1. Dips<\/li>\n\n\n\n
  2. Plank row<\/li>\n\n\n\n
  3. Incline chest press<\/li>\n\n\n\n
  4. Lat pull-down<\/li>\n<\/ol>\n\n\n\n

    Let’s do this! <\/strong><\/p>\n\n\n\n\n\n

    <\/div>\n\n\n\n

    WORKOUT SETUP<\/h2>\n\n\n\n
      \n
    • 4 exercises<\/li>\n\n\n\n
    • AMRAP (As Many Rounds As Possible)<\/li>\n\n\n\n
    • To failure <\/li>\n\n\n\n
    • 12 minutes total<\/li>\n\n\n\n
    • Equipment: Dips bar, dumbbells, incline chest press machine & lat pull-down machine<\/li>\n<\/ul>\n\n\n\n
      <\/div>\n\n\n\n

      WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

      As Many Rounds As Possible<\/strong><\/p>\n\n\n\n

      <\/div>\n\n\n\n

      1 – DIPS<\/h3>\n\n\n\n

      To failure<\/strong><\/p>\n\n\n\n

        \n
      • Grab the bars and boost yourself up. Engage the core, looking forward.<\/li>\n\n\n\n
      • Bend your knees \u2014 it will help you with stabilisation.<\/li>\n\n\n\n
      • Keeping your elbows at your side, lower your body. Your triceps should be parallel to the floor.<\/li>\n\n\n\n
      • Bring yourself back up without locking your elbows.<\/li>\n\n\n\n
      • Repeat.<\/li>\n<\/ul>\n\n\n\n