Change from the inside out - transform your life
Get Massive & Look lean and mean
This is Your Upper Body Workout
Warm Up
2-3 minutes on a bike or rower or anything cardio to warm up your body. Then 1-2 minutes of loosening up stretches, circling arms etc.
Chest Press Machine
4 Sets
Set 1: 12 reps
Medium weight but last 2 reps should be hard
Set 2: 10 reps
Medium to heavy weight and last 2 reps are hard
Set 3: 8 reps
Heaviest yet and use your breath 2 secs up and 2 secs down. Abs tight - this is the set where you get the results.
Set 4: 6 reps
Same weight as set 3, just get it done - work hard
Shoulder Press Machine
2 Sets
Set 1: 10 reps
Medium to heavy weight but 2 seconds to push up and slowly lower and take 4 seconds to lower back down
Set 2: 15 reps
Same weight and knock out 15 good reps.
2-3 minute water break - REST before next exercise
Press Ups
2 Sets
Set 1: 10 reps
Full press ups but go to fronts of things i.e. 3/4 press ups if need (avoid poor form press ups)
REST FOR 30 SECS ONLY
Set 2: 8 reps
Same, core tight and breath out on the way up.
REST 2-3 MINS
LAT PULL DOWN
4 Sets
Set 1: 12 reps
Medium weight but last 2 reps should be hard
Set 2: 10 reps
Medium to heavy weight and last 2 reps are hard
Set 3: 8 reps
Heaviest yet and use your breath 2 secs up and 2 secs down. Abs tight - this is the set where you get the results.
Set 4: 6 reps
Same weight as set 3, just get it done - work hard
SEATED ROW
4 Sets
Set 1: 12 reps
Medium weight but last 2 reps should be hard
Set 2: 10 reps
Medium to heavy weight and last 2 reps are hard
Set 3: 8 reps
Heaviest yet and use your breath 2 secs up and 2 secs down. Abs tight - this is the set where you get the results.
Set 4: 6 reps
Same weight as set 3, just get it done - work hard
Bicep Curls
3 Sets
Set 1: 10 reps
Hammer curls palms facing together and both arms together. Squeeze your biceps slow and with control.
Set 2: 10 reps
Supine grip with rotation. Start with hands by side palms facing hips. Left arm then right arm alternate squeeze and rotate so at the top palm facing up.
Set 3: 20 reps
Go lighter and knock out 20 regular biceps curls until fatigued.
Tricep KickBacks or PushDowns
3 Sets
Set 1-3: 10 reps
Regular tricep isolation. If you have a cable with bar elbows in pushing down use that if not kneeling on bench kickbacks.
STRETCH AND CARDIO IF WISH (20 MINS INTERVALS) DONE!