Written By: Todd Kuslikis
September 18, 2015

Welcome to another Friday Workout. I hope you’re ready for your weakly shot of adrenaline.

We all know that guy who goes all upper body and exercises his pecs mercilessly for beach season then stop working out altogether when it’s over. Now beach season is over (well, if you are in the Northern Hemisphere), are you going to be that guy?

Up and Down Upper Body Galore infographic

You and I know better, we know that there’s no season for being strong and healthy and that being athletic is a 365/365 hustle, right?

I’m really excited for you all to try this fun and challenging workout, so let me know how it goes.


Do each exercise for the total amount of reps then immediately move to the next exercise. Once you finish 1 round, rest for 60 seconds. Do 4 total rounds.


Below are links to instructional videos explaining how to do the exercises in this workout. I’ve also included an interesting article related to each exercise. Feel free to explore 🙂

Advanced Modifications

If you’re looking for advanced modifications, you can probably breath right through the 10 and 15 rep counts, so what you can do is go to failure with each set. You might need to rest for more than 60 seconds after each round

Beginner Modifications

You can stretch the post-round rest to more than 60 seconds. You can even take it up to 4 minutes. Just make sure to give it all you got with the exercises.

Show/Hide Comments (2 comments)
  1. Trevisto

    Thanks Mr Todd. Friday is my favourite day because I get to challenge myself with your workouts.

    • Todd Kuslikis

      Hi there,

      I really appreciate that. Stay tuned in, more challenges are on the way.


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