{"id":44583,"date":"2024-11-11T04:00:00","date_gmt":"2024-11-11T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/12-min-amrap-upper-body-workout\/"},"modified":"2025-05-16T11:40:39","modified_gmt":"2025-05-16T09:40:39","slug":"12-min-amrap-upper-body-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/12-min-amrap-upper-body-workout\/","title":{"rendered":"Workout of the week: 12-min AMRAP upper body workout"},"content":{"rendered":"\n<p><strong>ALL&nbsp;LEVELS&nbsp;<\/strong>\/&nbsp;AMRAP upper body workout \/ 12 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Dips bar, dumbbells, incline chest press machine &amp; lat pull-down machine<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Looking for new ways to spice up your workouts? Have you tried&nbsp;<strong>training to&nbsp;failure<\/strong>?&nbsp;<strong>It&#8217;s a technique that involves pushing your muscles to their absolute limit, squeezing out every last repetition until you can&#8217;t do any more.<\/strong>&nbsp;This approach can help maximize muscle growth and strength gains by fully exhausting the muscle fibres. Plus, it challenges your routine and can help break through plateaus.&nbsp;<\/p>\n\n\n\n<p>You can start now with this&nbsp;<strong>AMRAP upper body workout<\/strong>. It consists of&nbsp;<strong>4 exercises<\/strong>, to perform in&nbsp;<strong>as many rounds as possible<\/strong>&nbsp;(that&#8217;s what this&nbsp;<strong>AMRAP stands for<\/strong>) until you can&#8217;t do another rep. To maximize this workout effectiveness,&nbsp;<strong>use<\/strong>&nbsp;<strong>bigger weights than usual<\/strong>.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Dips<\/li>\n\n\n\n<li>Plank row<\/li>\n\n\n\n<li>Incline chest press<\/li>\n\n\n\n<li>Lat pull-down<\/li>\n<\/ol>\n\n\n\n<p><strong>Let&#8217;s do this!&nbsp;<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.at\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png\" alt=\"evo at standard sales campaign blog en\" class=\"wp-image-56816\" style=\"width:1024px;height:auto\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>4 exercises<\/li>\n\n\n\n<li>AMRAP (As Many Rounds As Possible)<\/li>\n\n\n\n<li>To failure <\/li>\n\n\n\n<li>12 minutes total<\/li>\n\n\n\n<li>Equipment:  Dips bar, dumbbells, incline chest press machine &amp; lat pull-down machine<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT EXERCISE LIST<\/h2>\n\n\n\n<p><strong>As Many Rounds As Possible<\/strong><\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; DIPS<\/h3>\n\n\n\n<p><strong>To failure<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Grab the bars and boost yourself up. Engage the core, looking forward.<\/li>\n\n\n\n<li>Bend your knees \u2014 it will help you with stabilisation.<\/li>\n\n\n\n<li>Keeping your elbows at your side, lower your body. Your triceps should be parallel to the floor.<\/li>\n\n\n\n<li>Bring yourself back up without locking your elbows.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; PLANK ROW<\/h3>\n\n\n\n<p><strong>To failure<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Assume a pushup position and place your hands on a set of dumbbells.<\/li>\n\n\n\n<li>Ensure your arms remain fully extended, aligning your hands beneath your shoulders and orienting your palms toward each other.<\/li>\n\n\n\n<li>Maintain your core engaged, keeping your elbows in proximity to your body, and lift a single dumbbell off the floor.<\/li>\n\n\n\n<li>As you raise your elbow as high as you can, contract your shoulder blades together.<\/li>\n\n\n\n<li>Perform the same motion with the opposite arm.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; INCLINE CHEST PRESS<\/h3>\n\n\n\n<p><strong>To failure<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lean back and press your feet actively onto the floor.<\/li>\n\n\n\n<li>Find a symmetrical grip that lets your forearms stand almost parallel to the floor in the starting position.<\/li>\n\n\n\n<li>Engage your core and press forward and up with as much as possible.<\/li>\n\n\n\n<li>Make sure your back stays in contact with the cushion behind you.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4 &#8211; LAT PULL-DOWN<\/h3>\n\n\n\n<p><strong>To failure<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Adjust the pad on your legs to reduce the movement.<\/li>\n\n\n\n<li>Grasp the bar above your head with a wide grip. Keep looking forward with your torso upright.<\/li>\n\n\n\n<li>Engage your shoulder blades, and then pull the bar down in front of you \u2013 upper chest level.<\/li>\n\n\n\n<li>Squeeze your lats at the bottom of the move and avoid leaning back too much to facilitate the movement.<\/li>\n\n\n\n<li>Slowly return up and repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">If you liked this AMRAP upper body workout, you&#8217;ll find similar challenges below: <\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/\">15-min metabolic strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/\">12-min lower-body strength and conditioning workout<\/a>&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/\">30-min EMOM full-body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/\">30-min zone 2 cardio workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/\">15-min lower body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/\">20-min EMOM strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/\">30-min&nbsp;upper body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/\">35-min full-body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/\">16-min back and shoulder workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/\">20-min metabolic strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/\">25-min shoulder strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/\">24-min EMOM lower-body workout<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.instagram.com\/evofitness_austria\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg\" alt=\"\" class=\"wp-image-46828\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-960x422.jpg 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-768x338.jpg 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-480x211.jpg 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-640x281.jpg 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-720x316.jpg 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>ALL&nbsp;LEVELS&nbsp;\/&nbsp;AMRAP upper body workout \/ 12 minutes Equipment: Dips bar, dumbbells, incline chest press machine &amp; lat pull-down machine Looking&#8230;<\/p>\n","protected":false},"author":7,"featured_media":44584,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"none","_seopress_titles_title":"Workout of the week: 12-min AMRAP upper body workout | EVO Fitness","_seopress_titles_desc":"Push your muscles to their absolute limit with this 12-min AMRAP upper body workout with no reps: you'll train to failure.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[126,935,936,1208],"class_list":["post-44583","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-workout","tag-workout-of-the-week","tag-wow","tag-amrap-upper-body-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44583","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=44583"}],"version-history":[{"count":2,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44583\/revisions"}],"predecessor-version":[{"id":54658,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44583\/revisions\/54658"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/44584"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=44583"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=44583"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=44583"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}