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FREE WR Upper Body Workout

For WRs when training their upper body it’s not about lifting like a bodybuilder and doing curls etc. it’s about activating your fast twitch fibers. So exercises that will help with your explosiveness and grip strength will be heavily emphasized in this workout.


Split 1


Push Jerk

5x8 reps (focus on explosion)


Superset with


Plyo Push Ups Or Clap Push Ups


5x8 reps


Split 2


Pause Barbell Bench Press (pause with the bar on your chest for 2-3 seconds- explode up quickly)


5x6 reps


Split 3


Reverse Forearm Curls

5x8-10 reps


Superset with


Farmers Carry

5x40yds


Superset with


Plate Flips (1-handed for grip)


5x8 each hand




If you guys would like a FULL 2 MONTH WR workout schedule with daily workouts for speed, explosiveness, leg strength, power, balance and overall strength checkout the link below! ⬇️⬇️







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