Upper Body Sculpt #2
Want great arms?
Give this workout a try!
This is another well-rounded upper body workout that anyone can do, from beginner to advanced. The exercises are pretty straigh-forward but can be modified and adapted to make it easier or harder. As usual, you will have a 1-minute cardio interval between sets. Just because I know you want it. And so do I.
Beginner: 1-2 sets of 8-10 reps of each exercise
Intermediate: 2-3 sets of 10-12 reps of each exercise
Advanced: 4 sets of 15 reps of each exercise
You'll Need:
Bench
Dumbbells
Resistance Band OR Cable Machine
Stability Ball (opt)
Pull-up Bar (opt, for Hanging Knee Raise)
Warm-up: 10-Minute Ab Routine
3x50 sec Lying Butterflies; rest 10 sec
3x50 sec Teasers/Leg-Climb, alternate sides; rest 10 sec
3x50 sec Hanging Knee Raise w/ a Twist (or on a bench); rest 10 sec
1 min Lying Leg Raise w/ Hip Thrust
The Workout
Set 1: Perform 1-4 times with no break
8-15 Chest Press
8-15 Push-up OR Dive-Bomber Push-up
8-15 Single-Arm Back Row
1-Minute Cardio: Jumping Jacks/Star Jumps
Set 2: Perform 1-4 times with no break
8-15 Tricep Pull-Downs w/ Resistance Band OR cable
8-15 Skull Crushers
8-15 Supermans w/ Arm Reach & Pull
1-Minute Cardio: High Knees OR Tuck Jumps
Set 3: Perform 1-4 times with no break
8-15 Half Bicep Curl
8-15 Hammer Curl
8-15 Pour the Milks
1-Minute Cardio: Stair Run OR Jump Rope
BONUS: Giant Set
Perform 1 set of all 9 exercises with no breaks and no cardio intervals.