Upper Body Sculpt #4
A great-looking body begins with a strong, toned, well-balanced upper body.
This routine will help you strengthen and tone your entire upper body.
Choose a weight that will challenge you, especially if you are only doing 1 round of each set.
You'll Need:
Ab Wheel (or towel, skateboard or paper plates)
Incline Bench
Dumbbells or Resistance Bands
Lat Pull-Down Bar
Stability Ball (opt)
Cable Machine (opt)
Beginner: 1-2 rounds of 8-10 reps/set
Intermediate: 2-3 rounds of 10-12 reps/set
Advanced: 4 rounds of 15 reps/set
Warm-up: 10 Min Abs Routine
45 sec Table Saw
15 sec rest
45 sec V Sit With Cross-Leg Lower
15 sec rest
45 sec Seated or Hanging Aroud the World Leg Raise
15 sec rest; Repeat sequence 2 more times
1 min Ab Roll-Out
The Workout
Set #1: Perform 1-4 times with no break
8-15 Incline Chest Press
8-15 Incline Chest Fly
8-15 each side Lawn Mowers
Cardio Interval: 1 min High Knee Skips
Set #2: Perform 1-4 times with no break
8-15 Wide-Grip Lat Pull-Down
8-15 Seated Cable Row
8-15 Hyperextensions on Stability Ball (or Supermans)
Cardio Interval: 1 min Chair-Frog Squat
Set #3: Perform 1-4 times with no break
8-12 Rope/Band Triceps Push-Down
8-15 each side Alternating Biceps Curl
8-15 Upright Row with Calf Raise
Cardio Interval: 1 min Bounding Skipping
Bonus Giant Set:
Repeat from the top and preform all 9 exercises once (omit cardio) 15 reps of each