Upper Body Workout «

Jan 23 2012

Tricep workout for cuts, striations and leanness!

Perform 2 sets, 15 reps of each exercise:

1) Double arm kickback (stand in Warrior I position, bent over on a 45 degree angle)

2) Dips (hand on the bench, feet elevated on a weight or stability ball)

3) Dumbbell Skull crushers (lay on your back on a bench, 1) hands come down towards your skull palms face each, 2) extend arms from elbows, twist outwards as you straighten palms face forward

4) Pulley machine straight bar push down

Jan 23 2012

Shoulder workout, for cuts, striations and leanness!

Perform 2 sets and 15 reps of each exercise:

I did this entire workout kneeling on a stability ball, if you want to try testing your balance and increasing your core stability start by doing all the exercises sitting on the ball, if you are a beginner and just getting the hang of the exercise start standing in Warrior I position (alternating feet every time you start a new set).

1) military press

2) alternating overhead press

3) Arnold press

4) upright rows

5) alternating lateral raises front

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Nov 30 2011

3 Comments

Upper Body Workout

CHEST and BACK

1) Warm up roll out if you have the time, I spent about 10 minutes opening up. Then on the bike or you can do the tread for 5-10 minutes

2) Start the workout: (all sets are 3 sets of 15 unless otherwise specified):

A) Pull-ups 3 sets of 5 (I can do 1-2 full ones at once, to get stronger I jump up off a box and then slowly lower myself down). Superset with regular push ups.

B) Double arm-row machine (pretty standard) you can do single arm if you have time. Superset with dumb bell press.

C) Reverse grip cable rows. Superset with decline pushups (in each set I did 6 with each arm staggered then 2 normal ones).

D) Reverse fly machine superset with flies on the fly machine.

C) Core: Planks on elbows for 1 minute superset with reverse leg lifts (I used the machine/apparatus no weight) great for the lower abdomen, you can do them on the floor if you don’t have access to the apparatus just make sure to protect your lower back!

Tagged back, chest, exercise, fun, healthy, sweat, weight lifting, weightloss, weights, Workout

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Tricep workout for cuts, striations and leanness!

Shoulder workout, for cuts, striations and leanness!

CHEST and BACK

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