Upper Body Sculpt #3

This workout focuses mainly on upper body movements, so choose weights that will challenge you.  

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Start light for the first set and increase each set as you are able.  

 

Print out the workout and write down how much weight you are lifting for each set.  That way you'll have a nice record/reference point for future workouts. 

 

If you are able, really push yourself on the 1-Minute Cardio sessions.  It's only a minute.  You can do anything for a minute, right?  Push yourself out of your comfort zone and get your heart rate up (unless your doctor specifically told you not to).  This is where a buddy comes in handy.  Or if you are solo, watch the timer and try to increase your intensity every 10-15 seconds.  You can do it!  I know you can!

 

Printable PDF

 

 

You'll Need:

Dumbbells or Resistance Bands

Bench

 

Beginners: 1-2 sets of 8-10 reps 

Intermediate: 2-3 sets of 10-12 reps

Advanced: 4 sets of 15 reps

 

Warm-up: 10 Minute Abs Routine

45 sec Alternate Toe Touch; Rest 15 sec

45 sec Mountain Climber Holds; Rest 15 sec

45 sec Lateral Scissors; Rest 15 sec

Repeat sequence 2 more times!

1 min Plank Rockers

 

The Workout

Set 1: Perform 1-4 times with no break

8-15 Chest Fly

8-15 Decline Push-up

8-15 Reverse Fly

1-Minute Cardio Interval: Mountain Climbers

 

Set 2: Perform 1-4 times with no break

8-15 Clean and Press

8-15 Front Shoulder Raise w/ Curtsy Squat

8-15 Bench Tricep Dips

1-Minute Cardio Interval: Butt Kicks

 

Set 3: Perform 1-4 times with no break

8-15 Half Bicep Curl

8-15 Arnold Curl

8-15 Lateral Shoulder Raise w/ Reverse Lunge

1-Minute Cardio Interval: Burpees

 

Bonus Giant Set: Perform 1 set of each exercise, omitting the cardio intervals

 

 

 

 

 

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