Photography & video editing - Nicholas Andrews

Continuing with our features of stay home and stay sane, we’ve teamed up with model, personal trainer and online coach Rory McCall for workouts that you can do at home. Following the dumbbell leg workout, next up is an upper body one. 

Glute Bridge Floor Press 3 x 10-15 

Single Arm Row 3 x 10-15 

Note - superset so perform the glute bridge floor press & single arm row back to back. E.g. Do a set of the glute bridge floor press then move straight into a set of the single arm row. Aim to go 1-2 reps shy of failure each set and perhaps go to failure on the final set.

Arnold Press 3 x 10-15

Pull Ups 3 x Max

(Can use bands for assistance or sub for banded pulldowns)

Note - superset so perform the Arnold Press & Pull-Ups back to back. E.g. Do a set of the Arnold Press then move straight into a set of the Pull-Ups. Aim to go 1-2 reps shy of failure each set and perhaps go to failure on the final set.

Incline Push Ups 3 x Max

Reverse Fly 3 x 10-15

Note - superset so perform the Incline Push Up & Reverse Fly back to back. E.g. Do a set of the Incline Push Up then move straight into a set of the Reverse Fly. Aim to go 1-2 reps shy of failure each set and perhaps go to failure on the final set.

Bicep Curl 3 x 10-15

Tricep Dips 3 x Max 

Note - superset so perform the Bicep Curl & Tricep Dips back to back. E.g. Do a set of the Bicep Curl then move straight into a set of the Tricep Dip. Aim to go 1-2 reps shy of failure each set and perhaps go to failure on the final set. 

Find out more about Rory McCall on his website and follow on Instagram.