WORKOUT OF THE WEEK (Upper Body)

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Here is one of my favorite workouts for upper body that focusses on your shoulders, biceps and triceps. It is a  fast paced workout that incorporates super-sets and tri-sets. Its great for sculpting and toning your arms, and the faster pace helps you to burn more fat while you work out. If your goal is to build more muscle,  lower your rep range, increase your weights as well as the rest time between rounds. If you want more toning, then use higher reps and shorter rest periods. Either way, your weights should be heavy enough,  that its very difficult to complete the last 2-3 reps of each set if you want your workout to be effective.

If you are looking to burn fat then I recommend including the recommended cardio after your weights session.

WARM-UP  =  ROWING MACHINE: MODERATE PACE: 1000 METERS

FOAM ROLL / DYNAMIC STRETCH

WEIGHTS

NOTES:  FOR A SUPER-SET OR TRI-SET,  PERFORM THE FIRST EXERCISE FOLLOWED IMMEDIATELY BY  THE SECOND/THIRD EXERCISE WITH NO REST IN BETWEEN.

STEPMILL  = 20  MINS  HR: 135 – 150

STRETCH!!!!

Exercise REPS SETS
Hanging Leg raises /OR ROMAN CHAIR    

SUPER-SET

DB lateral raises

(30 sec rest between rounds)

20   X

 

20   X

 

3

 

3

 

Seated Shoulder press

TRI-SET

Bar bicep curls

TRI-SET

Bar Skullcrushers

(45 sec rest between rounds)

8-10  X 

 

8-10  X 

 

8-10  X  

3

 

3

 

3

Machine Reverse flyes

TRI-SET

Plate front raise

TRI-SET

Close Hand Push ups

(45 sec rest between rounds)

8-10   X 

 

8-10   X

 

8-10   X

3

 

3

 

3

Rope tricep pushdowns

SUPER-SET

Rope Hammer curls

(45 sec rest between rounds)

 

 

8-10   X

8-10   X 

 

 

3

3

Machine /Hammer Shoulder press

(45 sec rest between rounds)

8-10   X 3