Tess Timpano Upper Body Workout

Tess Timpano leads us through a upper body workout that is designed to target the back and chest. Her workout includes various exercises, sets, reps, and cues to help  perfect your form and get the most out of each movement.

Workout Instructions


Bench Press

4 sets, 5 reps, 1 x AMRAP


- Keep your shoulder blades retracted and pressed firmly into the bench.
- Take a deep breath and engage your core for stability.
- Lower the barbell slowly and in a controlled manner towards your mid-chest.
- Keep your elbows at a 45-degree angle relative to your body.


Assisted Dips   

3 sets, 10-12 reps, 1 x AMRAP


- Avoid swinging or using momentum to perform the exercise.
- Keep your body upright, and don't lean too far forward or backward.
- Focus on the mind-muscle connection, feeling the targeted muscles (triceps, chest, shoulders) engage throughout the movement.
- Perform the exercise in a controlled and deliberate manner.


Hammer Strength Row 

3 sets, 8 reps


- Lower the handles until your arms are fully extended, allowing your shoulder blades to stretch at the bottom of the movement.
- Pull the handles all the way into your torso, contracting your back muscles fully at the top of the movement.


Lateral Pull Down

3 sets, 6 - 10 reps


- Pull the bar down until it reaches your upper chest or touches the top of your chest.
- At the bottom of the movement, your lats should be fully contracted.
- Keep your body stable during the exercise and avoid using momentum to swing the bar down.
- Squeeze your shoulder blades together as you perform the pull to engage your back muscles effectively.