Upper Body Sculpt #5
This workout focuses mostly on chest, biceps, and triceps.
But it also has a little shoulders and back too because I am a sucker for shapely shoulders and a strong back (and I REALLY want to be able to do pull-ups again!).
And of course 10 minutes of abs! Because we want that strong core!!! And a six-pack!
This is a great workout to do at a gym, but I show you modifications in the video so you can do it at home too.
You'll Need:
Dumbbells
Adjustable Bench
Cable Machine (or Resistance Bands)
Pull-up Bar (or a Table or Countertop)
Tricep Dip Bar
Stairs to run (or Jump Rope)
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
*Also, lighter weight is easier and heavier weight is harder
Warm-up: 10-Minute Ab Routine
50 sec Pikes w/ Shoulder Press
10 sec rest
50 sec Hanging Abs
10 sec rest
50 sec V-sit, alt sides
10 sec rest; Repeat sequence 2 more times!
1 min Superman-Banana
The Workout
Set 1: Perform 1-4 times with no break
8-15 Wide-narrow Push-ups
8-15 Incline Bench Press
8-15 Chest Flys
1 Minute Cardio: 1o High Knees + 10 Mountain Climbers
Set 2: Perform 1-4 times with no break
8-15 Seated Incline Bicep Curls
8-15 High Bicep Curls w/ Alt Curtsy Squat
8-15 Incline Bench Medial Raise
1 Minute Cardio: Lateral Side Hops
Set 3: Perform 1-4 times with no break
8-15 Tricep Rope Pushdown
8-15 Tricep Dips
8-15 Pull-ups
1 Minute Cardio: Stair Run or Jump Rope
Bonus Giant Set:
Repeat from the top and perform 1 set of all 9 exercises, omitting cardio.