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.

Printable PDF

 

 

 

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.

 

© 2016 Six Pack Guinea Pigs

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