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Upper Body Sculpt #5

This workout focuses mostly on chest, biceps, and triceps. 


But it also has a little shoulders and back too because I am a sucker for shapely shoulders and a strong back (and I REALLY want to be able to do pull-ups again!).


And of course 10 minutes of abs!  Because we want that strong core!!!  And a six-pack!





















This is a great workout to do at a gym, but I show you modifications in the video so you can do it at home too.


Printable PDF



You'll Need:


Adjustable Bench

Cable Machine (or Resistance Bands)

Pull-up Bar (or a Table or Countertop)

Tricep Dip Bar

Stairs to run (or Jump Rope)



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

     *Also, lighter weight is easier and heavier weight is harder



Warm-up: 10-Minute Ab Routine

50 sec Pikes w/ Shoulder Press

10 sec rest

50 sec Hanging Abs

10 sec rest

50 sec V-sit, alt sides

10 sec rest; Repeat sequence 2 more times!

1 min Superman-Banana


The Workout

Set 1: Perform 1-4 times with no break 

8-15 Wide-narrow Push-ups

8-15 Incline Bench Press

8-15 Chest Flys

1 Minute Cardio: 1o High Knees + 10 Mountain Climbers


Set 2: Perform 1-4 times with no break 


8-15 Seated Incline Bicep Curls

8-15 High Bicep Curls w/ Alt Curtsy Squat

8-15 Incline Bench Medial Raise

1 Minute Cardio: Lateral Side Hops


Set 3: Perform 1-4 times with no break 

8-15 Tricep Rope Pushdown

8-15 Tricep Dips

8-15 Pull-ups

1 Minute Cardio: Stair Run or Jump Rope


Bonus Giant Set:

Repeat from the top and perform 1 set of all 9 exercises, omitting cardio.


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