CoachCMFit

FredyUpper Body

3Sets
10–15Reps
7Exercises
Programmed by Coach Cristian
Superset rest 60–90s Straight rest 90s Leave 2 reps in the tank

Warm-Up

Every session, before you touch a weight

Move smooth and controlled. None of this should feel like a workout. Tap any name or picture to watch the movement.
Part A · Dynamic stretches · 8-12 sec each
Cat cow demonstration
Cat Cow
8-12 sec
Warm-up guide
Hip flexor stretch demonstration
Hip Flexor Stretch
8-12 sec each
Warm-up guide
Adductor stretch demonstration
Adductor Stretch
8-12 sec
Warm-up guide
Dynamic squat stretch demonstration
Dynamic Squat Stretch
8-12 sec
Squat guide
Quad stretch demonstration
Quad Stretch
8-12 sec each
Warm-up guide
Lat stretch demonstration
Lat Stretch
8-12 sec each
Back guide
Frankenstein walk demonstration
Frankenstein
8-12 sec
Warm-up guide
Part B · Ankle prep
Walking on balls of feet demonstration
Walk on Balls of Feet
20-30 steps
Ankle mobility guide
Heel walking demonstration
Walk on Heels
20-30 steps
Ankle mobility guide
Part C · Athletic drills
Pogo hops demonstration
Pogos
20 hops
Warm-up guide
Single-leg pogo demonstration
Single-Leg Pogos
10 each leg
Warm-up guide
High knees demonstration
High Knees
20-30 steps
Warm-up guide
Butt kickers demonstration
Butt Kickers
20-30 steps
Warm-up guide

Upper Body

3 sets of 10-15 reps on everything

Pick a weight where the last 2 reps are hard but your form stays clean. If you finish 15 easy, go heavier next set. If you cannot reach 10, go lighter.
Lifts
Superset A
Do all reps of the Underhand Pulldown, then straight into the Skullcrusher with no rest. Then rest 60-90s and repeat. 3 rounds.
A1
Underhand Pulldown
Underhand lat pulldown demonstration
3 sets x 10-15 reps

Palms facing you. Pull the bar to your upper chest, elbows down and back. Control it on the way up.

Pulldown form guide
A2
Skullcrusher
Skullcrusher demonstration
3 sets x 10-15 reps

Elbows stay pointed at the ceiling. Only the forearms move. Lower to your forehead, press back up.

Tricep guide
Superset B
Do all reps of the DB Flat Bench, then straight into the DB Lateral Raise with no rest. Then rest 60-90s and repeat. 3 rounds.
B1
DB Flat Bench
Dumbbell bench press demonstration
3 sets x 10-15 reps

Feet flat, shoulder blades pinched into the bench. Lower to chest level, press up without slamming the dumbbells together.

Bench form guide
B2
DB Lateral Raise
Dumbbell lateral raise demonstration
3 sets x 10-15 reps

Light weight. Raise to shoulder height with a slight bend in the elbow. Lower slow, do not swing.

Shoulder guide
Superset C
Do all reps of the DB Shoulder Press, then straight into DB Curls with no rest. Then rest 60-90s and repeat. 3 rounds.
C1
DB Shoulder Press
Dumbbell shoulder press demonstration
3 sets x 10-15 reps

Sit tall. Press straight overhead, keep your ribs down. Lower until your elbows are level with your shoulders.

Overhead press guide
C2
DB Curls
Dumbbell curl demonstration
3 sets x 10-15 reps

Elbows stay at your sides. Curl up, lower all the way down under control. No swinging.

Bicep guide
D
Single-Arm DB Row Straight
Single-arm dumbbell row demonstration
3 sets x 10-15 reps each side
90s rest

Hand and knee on the bench, back flat. Pull the dumbbell to your hip, not your shoulder. Lower it all the way down.

Row form guide