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Upper Body Sculpt #4

A great-looking body begins with a strong, toned, well-balanced upper body.

This routine will help you strengthen and tone your entire upper body.  

Choose a weight that will challenge you, especially if you are only doing 1 round of each set.


Printable PDF



You'll Need:

Ab Wheel (or towel, skateboard or paper plates)

Incline Bench

Dumbbells or Resistance Bands

Lat Pull-Down Bar

Stability Ball (opt)

Cable Machine (opt)


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


Warm-up: 10 Min Abs Routine

45 sec Table Saw

15 sec rest

45 sec V Sit With Cross-Leg Lower

15 sec rest

45 sec Seated or Hanging Aroud the World Leg Raise

15 sec rest; Repeat sequence 2 more times

1 min Ab Roll-Out


The Workout

Set #1: Perform 1-4 times with no break

8-15 Incline Chest Press

8-15 Incline Chest Fly

8-15 each side Lawn Mowers

Cardio Interval: 1 min High Knee Skips


Set #2: Perform 1-4 times with no break

8-15 Wide-Grip Lat Pull-Down

8-15 Seated Cable Row

8-15 Hyperextensions on Stability Ball (or Supermans)

Cardio Interval: 1 min Chair-Frog Squat


Set #3: Perform 1-4 times with no break

8-12 Rope/Band Triceps Push-Down

8-15 each side Alternating Biceps Curl

8-15 Upright Row with Calf Raise

Cardio Interval: 1 min Bounding Skipping


Bonus Giant Set:

Repeat from the top and preform all 9 exercises once (omit cardio) 15 reps of each



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