If you are like me and spend most of the day sitting in the chair, you might feel stiffness or pain in your upper body. This workout is created to strengthen upper back and chest and fix your posture. 

Doing just posture exercises like lying I, Y, T or back extension is good, but not enough.

For this workout, you need barbell and pair of dumbbells.

Superset 1 – 4 rounds

  – 8 bent over row ( I used barbell for this one, but you can use pair of dumbbells)

  – 20 I, Y, T, W – 5 of each

Superset 2 – 4 rounds

  – 6 heavy chest press ( I used barbell for this one too, but you can use pair of dumbbells)

  – 10 single arm row in elevated plank position (https://www.youtube.com/watch?v=SFs_RDe2_Ks)

Superset 3 – 3 rounds

  – 10 single arm chest press

  – 10 chest fly

Superset 4 – 3 rounds

 – 10 pullover

 – 10 reverse fly

EMOM 8 minute

  – 8 bicep curl, 8 push ups – both exercises in one minute for total of 8 minutes

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