Gamer Workouts Ultimate Warm-Up: “UPPER” Muscle Activator!
by Scott Herman on August 29, 2012 at 12:00 PM EST

Ultimate Warm-Up: “UPPER” Muscle Activator!

THIS IS NOT A WORKOUT! So don’t treat it like one! The more muscle you can activate before a lift, the stronger you will be! But remember, this is a warm-up, and if done properly you will break through some of you current plateaus in no time!

For Tracking and measuring you will need a stop watch:

Be sure to download the tracking and measuring sheet!

  1. First go to
  2. Once logged in to SHF go to the ROUTINES body diagram and click on “Warm-Ups”
  3. Then click on “Ultimate Warm-Up: “UPPER” Muscle Activator!” to download the score sheet!
  • 4 warm-up exercises
  • 2 circuits
  • 7-10 seconds

(1:16)- Routine Sets & Reps

Ultimate Warm-Up: "UPPER" Muscle Activator!(2:26)- Push-Up In-Out (Jack’s Demonstration)

(2:47)- Push-Up Back & Forth (Jack’s Demonstration)

(3:01)- Plyo Lateral Push-Up (Version 1) (Jack’s Demonstration)

(3:21)- Plyo Lateral Push-Up (Version 2) (Jack’s Demonstration)

(3:58)- Push-Up In-Out (Scott’s Turn)
(4:26)- Push-Up Back & Forth (Scott’s Turn)
(5:19)- Plyo Lateral Push-Up (Version 1) (Scott’s Turn)
(5:45)- Plyo Lateral Push-Up (Version 2) (Scott’s Turn)

(0:20)- Link to Ultimate Warm-Up: “UPPER” Fast Twitch Igniter!
(0:31)- Jack’s YouTube (
(7:20)- Link to Ultimate Warm-Up: “UPPER” Fast Twitch Igniter!
(7:27)- Jack’s YouTube (

This warm-up is designed to get you ready for a great workout for AT HOME, OUTSIDE or
at the GYM.

This Routine Requires:

  1. 1. Stopwatch:

List of Exercises:

  • 2 circuits
  • 7-10 seconds
  1. Push-Up In-Out
  2. Push-Up Back & Forth
  3. Plyo Lateral Push-Up (Version 1)
  4. Plyo Lateral Push-Up (Version 2)

NOTE: Timestamps are available for each exercise in the info section of the video when
watching on YouTube.

  • Rest as needed between sets
  • You can change the order of the exercises

Remember, when doing this warm-up, work at your OWN intensity.

  • This means if you cannot perform as many sets and reps as I do in the video, do as many as you can.
  • This warm-up should be done before any routine involving the upper body.

IMPORTANT: Remember that your MEAL PLAN will determine 100% of your results! Be
sure to check out the 8 minute demo for the SHF Meal Plan.

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