BODYPUMP 109 Upper Body
Duration: 39 minutes
Equipment: Barbell, Weight Plates, Step/Bench
Presenting Team: Glen Ostergaard, Reagan Kang, Diana Archer Mills, Hiroshi Asakawa, Lunar Lu

1. WARMUP
Jackie Chan performed by Nightly Vertical made famous by Tiesto & Dzeko feat. Preme & Post Malone
MOVES: Deadlift, Deadrow, Triple Deadrow, Upright Row, Clean & Press, Squat, Lunge
2. BACK
The Island Pt. 1 performed by Hay Ceremony made famous by Pendulum
MOVES: Wide Deadlift, Shoulder Roll, Wide Deadrow, Plate Squat Curl Press
3. CHEST
Satisfied performed by Jason Ball made famous by Galantis feat. Max
MOVES: Walking Bench Pushup, Chest Press, Pulse Chest Press
4. BICEPS
Southpaw performed by West Pump
MOVES: Shoulder Roll, Bicep Curl, Slow Mid-Range Pulse Bicep Curl
5. TRICEPS
I Like It performed by Up & Aside made famous by Cardi B, Bad Bunny & J Balvin
MOVES: Tricep Dip, Pulse Seated Overhead Tricep Plate Extension, Tricep Bench Pushup, Pulse Tricep Bench Pushup
6. SHOULDERS
Blah Blah Blah performed by Seasonal Hand made famous by Armin van Buuren
MOVES: Standing Rear Deltoid Fly, Standing Rear Deltoid Fly with Rotation, Kneeling Forward Raise, Kneeling Side Raise, Pushup, Pulse Pushup
7. COOLDOWN
Deep End performed by Shark Rocker made famous by Daughtry
MOVES: Childs Pose, Seated Hurdler Stretch, Kneeling Hip Flexor, Standing Quadricep Stretch, Standing Chest Stretch, Standing ITB Stretch, Standing Shoulder Stretch