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Upper Body Sculpt #1

Time to sculpt that upper body to achieve those sexy, toned arms, a strong, toned back, and a good, solid core!


This workout will work a little bit of everything: chest, back, shoulders, biceps, and triceps for a well-balanced routine that can be repeated once or twice a week.  Of course, I think constantly changing your workouts will give you the best results so your body never gets used to what it is doing.  But this is a well-rounded workout.  Don't be fooled.  Well-rounded does not mean easy!


After each complete set (all rounds completed), you will have 1 minute of active recovery.  This keeps the calorie burn up.  It may not seem like much, but it makes a difference!  It's amazing how little things add up!


Printable PDF




Beginners:     1-2 rounds of 8-10 reps per set

Intermediate:  2-3 rounds of 10-12 reps per set

Advanced:     4 rounds of 15 reps per set

You'll Need:

Lat Pull-Down Machine OR Resistance Band OR a Towel


Stairs to run OR Jump Rope

Decline Ab Bench (opt)


3x50 sec Decline Sit-ups (or just regular sit-ups); rest 10 sec

3x50 sec Heels to Heaven; rest 10 sec

3x50 sec V-sit Knee-ins; rest 10 sec

1 min Plank Bird-Dogs (Alt Arm-Leg Reach)

The Workout

Set 1: Perform 1-4 times in a row, no break

8-15  Push-ups

8-15  Lat Pull-Downs (w/ resistance band or machine)

8-15  Chest Fly

1 Minute Cardio: Jumping Jacks/Star Jumps


Set 2: Perform 1-4 times in a row, no break

8-15  Standing Overhead Press w/ Curtsy Squat

8-15  Bent-Over Fly

8-15  Tri-Plane Shoulder Raise (each way)

1 Minute Cardio: High Knees or Tuck Jumps


Set 3: Perform 1-4 times in a row, no break

8-15  Bicep Curl w/ Forward Lunge

8-15  Triceps Kick-Back

8-15  Push-up Rows

1 Minute Cardio: Stair Run (or Jump Rope)


Bonus Giant Set:

Perform 1 set of each exercise again, omitting the cardio intervals



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