Upper Body 1

[click on other upper body workouts to the right]

 

* Begin each workout with 5-10 min of light cardiovascular activity. Light stretching may be used as a warm up, however it is more beneficial to include flexibility exercises (stretching) at the conclusion of your workout. Not only will this assist in decreasing the light soreness experienced with strength training but, since the muscles are already warmed up from the exercise session, it will decrease the risk of injuring a muscle vs. stretching at the beginning.

* Choose a weight where you reach fatigue within the 8-12 repetition range. For instance, if you reach muscle fatigue before 8 repetitions, lighten the weight. If you can perform more than 12 repetitions with strict form, increase the weight slightly.

* The speed of each repetition is very important! The concentric phase of the exercise (the "push or pull" phase) should be somewhat faster and last 1-2 seconds. The eccentric phase (the "return" phase - resisting the weight back to the starting position) should be slower and last 2-3 seconds.

 

 

 

 

 

 

 Upper Body

Exercise                                               Muscle Group Involved          Sets                 Reps

Incline Smith Machine Press               Chest                                       2-3                   8-12

Upright Chest Press Machine             Chest                                       2-3                   8-12

Kneeling DB Row                              Upper and Mid Back                   2-3                   8-12

Wide Grip Seated Row                       Upper and Mid Back                   2-3                   8-12 

Sitting Lateral Raise                           Shoulder                                 2-3                   8-12

Bench Dips                                         Tricep                                    2-3                   8-12

Reverse Curls                                      Bicep/Upper forearm              2-3                   8-12

Back Extensions                                 Low back                                2-3                   8-12

Abs: Abdominal Crunch - on mat or physioball                                    2-3                   15-20 

Incline Smith Machine Press

Put bench at an incline. This focuses exercise on upper pectorals as well as front deltoids.

 

Upright Chest Press Machine

      

 

Kneeling DB Row

Wide Grip Seated Row

 

Sitting Lateral Raise

 

Bench Dips

 

Reverse Curl

 

Back Extension

Abdominal Crunches - either on mat or stability ball