Hope you guys & girls enjoyed this one. This is exactly how I set up my own workouts for legs and upper body. I do the same for my 1 on 1 Clients specific to them and their goals. Take this template and try it out! Thanks for the support

Here’s the whole thing Warm up Bike warm up 10-15 min Arm swivels across 10-20 reps Vertical arm swivels 10-20 reps Shoulder circles 10-20 reps each direction Mid back twist 10-20 reps Phelps flaps 10 each direction Activation Push-ups 5-10 reps Up/down plank 5-10 reps Plank 10 sec Side plank left 10 sec Side plank right 10 sec Push-ups 5-10 reps Swimmers 10-20 reps Dynamic back rows 10-20 reps Explosive push-ups 5-10 reps Complex 1 Bench press wamup 1 set 8-10 reps Plyo push-ups 4 sets 5-15 reps 1.5-2 min rest Bench press with some weights 5 set 5 reps 1.5-2 min rest Barbell shoulder press 3 sets 6-10 reps 1.5-2 min rest Rowing machine 3 set 10-15 reps 2 min rest Complex 3 Dips body weight 3 sets max reps 2 min rest Straight arm pull downs 3 set 15-20 reps 1.5 min rest Barbell bicep curls 3 set 10-15 reps 1.5 min rest Finisher Rear delt 3-4 sets 20-25 reps 1.5 min rest Pec stretch w/stability ball (90 degrees) 2-3 sets 30 sec Front line stability ball stretch 2-3 sets 30 sec Full kneeing tricep (left 2-3 set 30 sec Full kneeing tricep (right) 2-3 set 30 sec Full kneeling lay stretch (left) 2-3 sets 30 sec Full kneeling lay stretch (right) 2-3 sets 30 sec Half kneeling lay stretch (left 2-3 sets 30 sec Half kneeling lay stretch (right 2-3 sets 30 sec

@FitnessandSoccerJourney1year

Жыл бұрын

Thx bro

@ali.baller2880

8 ай бұрын

Thx mate

@st3veee77

6 ай бұрын

Thanks bro

@theobroden9154

5 ай бұрын

Thx

@tatist797

3 ай бұрын

Thanks man🎉

Awesome video!! Perfect!! Please continue to upload more gym workout videos like this with longer durations.

@ricfitacademy

Жыл бұрын

Got you bro. Thanks for the love ❤

The Front line stability ball stretch I can’t emphasise just how good this exercise is your body will thank you

thank you for all the content you do! I will do my upper body session today! have a nice year Ric

@ricfitacademy

Жыл бұрын

Let’s go!!! Let me know how it goes. Thanks for the support G❤

Top content as usual, keep going G

@ricfitacademy

Жыл бұрын

Appreciate you bro!

Amazing amazing thank you man💪🏻💪🏻

The beast crushing it as usual!

@ricfitacademy

Жыл бұрын

My guyyyyy

i haven't become your notification from youtube idk why but i became your email so i found this video early, thanks for tips

@ericfriedlander6794

Жыл бұрын

Let's Goooooo! Happy to hear. Enjoy family.

Love you bro

@ericfriedlander6794

Жыл бұрын

Love you too G!

Great 👍 module

ric i love your videos but can you do a specific video about ab workout i rly appreciate it if you do it 💪

@raymondotoole2600

Ай бұрын

Weighted functional core exercises to create a strong stable core. Type that in KZread and just do those exercises after your workout or before after a proper warm up

@j1m111

Ай бұрын

@@raymondotoole2600 thank you very much

What’s your thoughts on bicep barbell curl. Some say there’s a time for this exercise. Some say don’t do it at all.

@ricfit can you add pull ups to it?

quick question, how long should the breaks in between the sets be?

Rik👏🏿👏🏿👏🏿💪🏿

Quick question, i have heard that pull ups are Awsome, should i do them also?

How long is the workout overall?

Change rear delts exercice and added pull up

How many times a week do you weight train?

brother are you sure about the full elbow lock on your bench and overhead press :/

Which upper body part muscles aren’t there is this such as back,forearm and shoulders etc

i’m confused, by no rest you mean no rest at all? or do both exercises without rest then rest? also, in the first circuit do you do the 4 sets of pushups then 5 sets of bench and then the 4 sets of pushups and 5 sets of bench again?

I'm follow you from iraq

i like the plan but are you sure that those reps are not for body builders?

One question we gonna do all of this in one session????

is this workout plyometric based?

My routine is: Pull ups Dips Military press Bíceps curl Push ups Row one hand

@ricfitacademy

Жыл бұрын

Solid g

@robertdenro9348

Жыл бұрын

Abs??

@umaidansari109

Жыл бұрын

Do u see any improvements in upper body like more muscle ?

How many Days you go in GYM ?

Yo does this train every muscle

light weights or heavy weights us the qs

in place of the rowing machine what else could u do, my gym doesn’t have one. just normal rowing machine for longer period??

@mrman759

17 күн бұрын

use a band

I Did all these for a month... and i feel sexy now. Im not even a player coz I wear Glasses, BUT I LOVE FOOTBALL

so we have to train the whole upper body in one session rather than those spilts for an athlete?

@desirous5695

Жыл бұрын

Nah honestly it’s better to split it up

@maxzbq

11 ай бұрын

Late answer, but it's better to do this workout for your whole upper body and split it up just with plyometrics and legs. That would probably be the best if you wanna train like a footballer and not a bodybuilder

@YoussefFarahi-tt7zv

17 күн бұрын

can you explain more Can I do all of this in one session in day??​@@maxzbq

No rest between sets?? Please reply how much rest between sets

@youcefzitouni5066

Ай бұрын

I have the same problem bro 😞

Always curls for the girls 🤞

@ricfitacademy

Жыл бұрын

Innnnnit

Is this two times a week is good ?

@diraige9172

8 ай бұрын

Split it with ployometrics and legs 3 times a week

People ain't ready for the app🕚👀

@ericfriedlander6794

Жыл бұрын

yessssssir!

@theglowingpenguin109

Жыл бұрын

Huh

How many times a week

how many minutes take to complete this workout?

@ericfriedlander6794

Жыл бұрын

Why are you in a rush?

185 lbs = 83 kg

bro, dont lock yr elbows when doing the bench press.

Lel

dont block your elbows like that on bench

@tariqbaerzae

27 күн бұрын

i saw that, freaked the hell out of me lmaoo