This is how some of my upper body days looks like. I

mix in some core work with upper body movements.

8-12 reps x 4 sets 1. Hollow body plate crunch/pullovers

2. Pull up negatives. These are

3. Plate halos with cross body knee kicks

4. Static crunch chest presses

5. Kneeling shoulder presses 6. Front raise rotations

7. Single arm rows, repeat on other side 8. Plank plate pull throughs