BBH Home Workout #2 – Upper Body Assault

KristineBlog, Workouts4 Comments

BBH Summer Workout Plan_upper body

Hi all! Hope you enjoyed the first home workout in the series; Backyard Full Body Assault. Many of you have asked for more, so here’s another, with a focus on the upper body. This workout will cover all areas of the upper body – shoulders, biceps, triceps, back and chest.

I know many of you are still working on the 12-week BBH Body Assault Program, but if you can’t make it to the gym, these home workouts are great to keep you focused on your goals, and have a chance to get outside and enjoy the weather!

This workout can be done anywhere you have a little bit of space. Inside or outside!

If you have any questions, leave them in the comments, but I’ve also provided video links for all the exercises so you know what everything is.


BBH Home Workout #2 – Upper Body Assault

Warm up – 50 pushups (take a rest or drop to your knees if you need to)

1) Arnold Presses (Standing) – 15 reps
Then do 15 bent over rear delt raises

2) Bicep Curls – 20 reps
Then do 15 (per arm) bent over rows with tricep kickbacks

3) Wide Rows – 20 reps
Then do 15 lateral raises

4) Hammer Curls  – 20 reps
Then do 20 chair or bench dips (feet on ground)

Finisher – 25 burpees with pushup