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.
5x8 reps (focus on explosion)
Plyo Push Ups Or Clap Push Ups
Pause Barbell Bench Press (pause with the bar on your chest for 2-3 seconds- explode up quickly)
Reverse Forearm Curls
Plate Flips (1-handed for grip)
5x8 each hand
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