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Overloading Stimulus Part 2 Upper Body

This is part 2 of  the “Overloading Stimulus” session.  If you missed part 1, you can check it out HERE.

I am talking about the following. “How to gain strength without weights?” and “How to build muscle without weights?”

Again, if you do not like hard work, then this is not the session for you.

Be sure to check out Part One which begins with the Lower Body portion of this session.

Helpful items for this workout
P90X Recovery Drink Shakeology

Workout Info:

  • Warm-up: Be sure to get a proper warm up and good stretch prior to this workout because you will be putting your muscles through a ton of stress.

Push Up Side Plank:

  • 3 Sets of 16 Reps (8 Reps each side): Begin from a plank position and lower your body to the floor as if you are doing a half push-up.
  • Pause in a flexed push up position for 3 seconds.
  • Push up and turn your body up into a side plank where you will hold for 4 seconds before dropping back down for your next rep.
  • Note: Your side plank can range in difficulty from keeping feet together and placing hand on hip to stretching legs apart and reaching your hand into the sky.
Push Up Side Plank

Push Up Side Plank

Chin Up with Pike (Leg Raise):

  • 2 Sets of 8 Reps: Begin by performing a full chin up.
  • After your chin up and while your arms are straight, raise your feet into the air and try to hold for 3 seconds before lowering and moving on to next chin up.
  • Note: If straight leg raises are to difficult, try knee ups instead.
Chin Up Pike

Chin Up Pike

Dips with Pike (Leg Raise):

  • 2 Sets of 8-10 Reps: Move to a place where you can hang with your back toward the ground and legs in the air.
  • Grab the bar (overhand or underhand), keeping your back straight and perform a row pulling all of your body weight up.  Squeeze at the top and repeat.
  • See video above and image below for better visual instructions.
Dip with Pike

Dip with Pike

Hanging Row:

  • 2 Sets of 8-10 Reps: Hang from bar with feet up on a platform or squeezing something as seen below.
  • Pull yourself up as high as you can. (see if you can touch your chest to the bar)
  • Try both underhand and overhand sets.
Hanging Row

Hanging Row

If you missed part 1 (Lower Body) of this session, GO HERE

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