Looking for a new upper body workout that will make your biceps burn? These 5 moves from athlete Razi Khan will be sure to bring the heat. This lightweight, high-volume routine combines movements from both calisthenics and weightlifting, so you can grow your muscles while improving endurance and coordination. It's the perfect session to shake up your next arm day at the gym. Improve your skills and check out the moves below:
1. Dumbbell Push Up to Dip
Sets: 4
Reps: 10
Beginners may separate this combo move, perform 10 of each, push up, and dip. The heavier the weight of the dumbbell, the more range of motion you'll have.
2. Double Rope Face Pull
Sets: 4
Reps: 15
Attach the cable around eye level. The weight should be light enough so you don’t fall forward as you pull toward your face. Use two ropes for better range of motion.
3. Dumbbell Snatch
Sets: 4
Reps: 12
Beginners should start very light and work on the endurance/cardio and explosive aspect of this move while being safe. Perform 4 sets of 12 reps for each arm.
4. Seated Knee Tuck
Sets: 4
Reps: 15
Using a bench will allow you to spread out as far as possible for a full range of motion. Get your knees all the way up to your chest! Beginners should start with no weight between the feet and go slow.
5. Inverted Sprinter Row
Sets: 4
Reps: 10
Keep your body straight on this one, pop your chest out, and pull up to the bar. This works on a TRX or a standard squat rack as well. Beginners can remove the “sprinter knee” in this movement and focus on just the row.
Take Home Message
There you have it. Razi Khan's Upper Body Burner provides a great way to break a sweat and challenge yourself with something new on arm day. Let's get it.
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A Rutgers University Honors graduate, Jamie grew up on the Jersey shore and double majored in Comparative Literature and Anthropology in college. Jamie is an experienced writer in the health and wellness, biotech, and eCommerce fields. She loves writing with a purpose and has even written for the Department of Justice.
Jamie became drawn to exercise during her time in university and began to notice the physical and mental benefits of moving your body daily. Today, Jamie enjoys Pilates, light weight training, and going on long walks in nature daily.
Jamie is also passionate about eating right and prioritizing gut health and immunity. She is always trying the next innovation in health and wellness. When she’s not writing articles, Jamie enjoys reading, playing guitar, and finding dogs to play with.
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