I’ve been recently focusing on my upper body strength, specifically shoulders to prepare for my Spain backpack trip. I’ve noticed during my training hikes wearing my weighted backpack that my shoulders and upper back are sore after each hike. I get plenty of lower body work with my running and barre classes, so my focus until I leave in two weeks will be this workout or a variation of it.
Equipment: dumbbells, bench or chair
Program: 10 reps x 4 sets of each superset. Rest minimally between exercise. Rest about 30 seconds before starting each set.
#1 Overhead shoulder press, bicep curls, triceps bench dip
#2 Upright row, hammer curls, triceps kickbacks
#3 Bentover rear fly, chest fly, dumbbell pullovers