WORKOUT

This work­out serves as Day 6 of our Beyond the Build with Bri­an 10-Day Chal­lenge, but can be used as a stand­alone work­out anytime!

Hey FB Family!

Wel­come to Day 6! Today, we are start­ing out the week with an Upper Body Strength AMRAP (As Many Rounds As Pos­si­ble) work­out. Our focus? Build­ing upper body strength by tar­get­ing each mus­cle group indi­vid­u­al­ly. AMRAPs are a fun and effec­tive way to push your­self with­out wor­ry­ing about the timer. So today, let’s just focus on our reps!

Equip­ment needed:
– Dumb­bells (Light, Medi­um, Heavy)
– Mat (Option­al)

The main work­out con­sists of four AMRAP sets, each last­ing 8 min­utes and tar­get­ing spe­cif­ic upper-body mus­cle groups: chest, back, shoul­ders, and arms/​core. AMRAPs allow you to chal­lenge your­self with heav­ier weights and push through each round. They also allow you to change weights with­out rush­ing, so feel free to adjust as needed.

I’ve always enjoyed incor­po­rat­ing AMRAPs into my work­outs. On my good days, I push hard to com­plete as many sets as pos­si­ble with­in the giv­en time. On slow­er days, I main­tain a steady pace and lift with con­trol. It all depends on how I feel, and I want you to take the same approach today.

Team, today is a great time to lift a lit­tle heav­ier. Lift­ing heavy ben­e­fits your strength and mus­cle growth. It chal­lenges your mus­cles, forc­ing them to adapt and grow stronger. Aim for weights that make the last few reps of each exer­cise chal­leng­ing but still doable with prop­er form.

Start­ing the week strong is key to fin­ish­ing even stronger. As we approach the final days of our 10-day chal­lenge, let’s make every work­out count. We’ve already accom­plished so much togeth­er and now is the time to push our­selves more.

Let’s keep the momen­tum going and push through day 6, team! We’re in this together.

Exer­cise Breakdown

Warm Up: 2 Rounds, 30 Sec­onds Each

• High Plank to Down­ward Dog
• Neg­a­tive Hand Release Push-Up
• Dynam­ic Wrist Forearm
• Air Rows
• Side Bends
• Chest to Back Openers

Chest Focus: AMRAP 8:00

• Floor Press 8 – 12 Reps
• Alt. DB Press 8 – 12 Reps
• Push Ups 8 – 12 Reps

Back Focus: AMRAP 8:00

• Yates Rows 8 – 12 Reps
• SA Row 8 – 12 per side
• Rev Flies 8 – 12

Shoul­der Focus: AMRAP 8:00

• Arnold Press 8 – 12 Reps
• Alt Front Rais­es 8 – 12 Reps (4−6 per side)
• Alt. Iso Lat­er­al Raise 8 – 12 Reps (4−6 per side)

Biceps, Tri­ceps, Abs Focus: AMRAP 8:00

• Reverse Grip Bicep Curls 10 – 12
• OH Tri­cep Exten­sion 10 – 12
• V Ups 10 – 12

Cool Down: 1 Round, 40 Sec­onds Each

• Tri­cep Stretch L
• Tri­cep Stretch R
• Seat­ed Chest, Shoul­der, Bicep Stretch
• Shoul­der Inter­nal Rotation
• Shoul­der Exter­nal Rotation
• Neck Stretch L
• Neck Stretch R