Upper body workout

Warm up
- Jumping jacks
- Seal jacks
- Mountain climbers
- Bird dogs
* Repeat the warm up twice


Pre Hab
- Shoulder cleans
- Y-T-W's
- Pulls to face


Work out for the day
- Hang cleans
- One arm rows
- Band pull aparts
- Dips
- Pull ups
- Standing chest pass
- Upright rows
- DB shrug
- DB shoulder Press
- Push ups


Core
- Plank series
- Swiss ball 1-2-3-4-5


Neck
-4-way neck

When doing a upper body workout, one of the most important things you could do before is warm up your shoulders. Just like your hips, your shoulders are a ball and socket also. Your hips and shoulders are the most injury prone part on the body. Important for an upper body workout routine to warm up them shoulders.. I like the exercises i picked expecally for warming and opening up the shoulders so much that i want them repeated twice. I like to go about 70% of a one rep max percentage when hang cleaning, in reps no more than 5 and at least 4 sets. I like old school theory's on using natural body weight, that's why i threw dips and pull ups in the mix. Allot of the pre hab exercises involve resistance bands so your using natural body weight and resistance so it warms up the shoulders nicely. Mainly my upper body routine has basic movements. Don't fix whats not broken, basic movements are the best way to develop a solid frame. I'm very big on throwing in core at the end of my routines and because its upper body u must work the neck a little, mainly football players. Your neck is the balance of your body. If the neck is strong your body will benefit tremendously.