Push, Pull, Stability & Isolation | Tempo Week 10 Core + Upper Body (40 Min)

Seven parts. Every upper body pattern. Week 10's upper body session is the most comprehensive one in the entire series — and it saves the isolation work for last, when your muscles have nothing left to hide behind. TEMPO Series Playlist:    • TEMPO | 10-Week Functional Strength Progra...   What is Tempo?    • Видео   Week 10's upper body session covers every pulling, pressing, and stabilizing pattern in the program — single-arm rows to open, squeeze press and weighted leg-up crunches, alternating tricep press with side V-ups, overhand barbell-style rows into Arnold press, face pulls with rotational overhead press, a full stability ball circuit, and a final isolation tri-set of curls, tricep extensions, and front raises. Seven parts, 40 minutes, nothing left out. The stability circuit in Part 6 is a fitting callback to everything the program has built — forearm rollouts or plank saws, cobra holds, plank with arm lifts, and pullovers, all with stability ball options throughout. At Week 10 your core stability is meaningfully different than it was in Week 1. This circuit lets you feel that. The isolation tri-set at the end is intentional — bicep curls, overhead tricep extension, and front raises after 35 minutes of compound and stability work means those smaller muscles are finishing under real fatigue. That's where the detail work actually sticks. *MUSIC is created by Andi using AI Software* UPPER BODY + CORE 40 Minutes (including warm-up & cooldown) EQUIPMENT: • Heavy, Moderately Heavy, & Moderate Dumbbells • Optional Stability Ball • Optional Long Band • Optional Light Dumbbells ANDI's WEIGHTS (lbs): • Very Light = 5 lbs or less • Light = 8 - 10 lbs • Moderate = 15 - 20 lbs • Moderately Heavy = 20 - 25 lbs • Heavy = 30 - 35 lbs • Very Heavy = 40+ lbs ANDI'S WEIGHTS (kg): • Very Light = 2 kg or less • Light = 3.5 - 4.5 kg • Moderate = 7 - 9 kg • Moderately Heavy = 9 - 11 kg • Heavy = 13.5 - 16 kg • Very Heavy = 18+ kg WARM-UP (3 MINUTES) • Chest Opener Rotation • Windmills • Wall Slides • Wall Pushups • Hinge Thoracic Reach • One Weight Row WORKOUT (35 MINUTES) Part 1: Single Arm Rows (2x) • Single Arm Row (Heavy Dumbbells) • Switch Sides • Switch Sides • Switch Sides Part 2: Press & Core Superset (2x) • Squeeze Press (Moderately Heavy Dumbbells) • Weighted Legs Up Crunch (Moderately Heavy Dumbbell) Part 3: Press & Core Superset (2x) • Alternating Neutral Tricep Press (Moderately Heavy Dumbbells) • Side V-Up Part 4: Pull & Press Superset (2x) • Overhand Barbell Rows (Moderate Dumbbells) • Arnold Press (Moderate Dumbbells) Part 5: Pull & Press Superset (2x) • Bent Over Face Pulls (Long band or Light Dumbbells) • Rotational Overhead Press (Moderate Dumbbells) Part 6: Stability Circuit (2x) - Optional Stability Ball • Choice of a) Forearm Ball Rollout, b) Plank Saw • Choice of a) Ball Cobra Hold, b) Cobra Hold (no ball) • Choice of a) Ball Plank Hold, b) Plank + Arm Lifts • Choice of a) Pullover on Ball, b) Pullover on Ground (Moderate Dumbbell) Part 7: Isolation Tri-Set (2x) • Bicep Curls (Moderate Dumbbells) • Overhead Tricep Extension (Moderate Dumbbell) • One Dumbbell Front Raise (Moderate Dumbbell) COOL-DOWN (2 Minutes) • Chest & Bicep Stretch • Back & Shoulder Stretch • Reach Up & To Sides • Shoulder Stretch • Tricep Stretch • Arms Behind Back Chest Stretch • Cat-Cow Back Stretch • Back & Shoulders Child's Pose *ANDI'S WEEK 10 Strength & Running Training Plan* • Day 1: Full Body Strength • Day 2: Tempo Run* (3.8 miles / 6.12 km) • Day 3: Upper Body Strength • Day 4: Lower Body Strength • Day 5: Rest • Day 6: Deload Long Run @ Conversational Pace (6 miles / 9.66 km, 3 miles / 4.83 km less than previous week) (RPE 3-4) • Day 7: Rest *\*Tempo Run Example:* Warm-up 1 mile (1.6 km) @ conversational pace (RPE 3-4) 2 sets of the following: 0.75 mi (1.2 km) @ fast but sustainable pace (RPE 6-7) 2 minute walk 0.25 mi (0.4 km) @ even faster pace (RPE 8) 1 minute walk Cooldown 0.75 mi (1.2 km) @ conversational pace (RPE 3-4)