Here is a great full upper body workout if you have access to a pulley machine at a gym. You don't even have to move around to different machines so it saves a ton of time. The weight amount is not posted because it varies per person. Do what's best for you so you feel the burn but still have correct form! Ask if you have questions! Try to do this two times a week and hit legs twice a week too!
Intervals on treadmill, warm up walk for 5 mins
1 min run, 1 min walk (20 mins total)
3 sets of the following giant sets
INCLINE BENCH PRESS WITH ROTATION OF ARMS (10)
CABLE ROW (10)
SIDE LYING LEG RAISES ON BENCH WITH DUMBBELL IN HAND (10-15 EACH SIDE)
SHOULER PRESS ON PULLEY MACHINE (10)
BACK EXTENSION ON CHAIR WITH A PLATE (10)
ROPE PULL BICEP CURL ON PULLEY MACHINE (10)
WIDE LAT PULL DOWNS WITH HANDLES ON PULLEY MACHINE (10)
BOSU CRUCH WITH BALL ABOVE HEAD (15)
REVERSE TRICEP PUSH DOWN WITH HANDLES ON PULLEY MACHINE (10 EACH SIDE)
INSIDE GRIP ASSISTED PULL UPS, DROP SET (10 EACH TIME, ONLY REST ENOUGH TO CHANGE WEIGHT)
3 sets of the following giant sets
INCLINE BENCH PRESS WITH ROTATION OF ARMS (10)
CABLE ROW (10)
SIDE LYING LEG RAISES ON BENCH WITH DUMBBELL IN HAND (10-15 EACH SIDE)
SHOULER PRESS ON PULLEY MACHINE (10)
BACK EXTENSION ON CHAIR WITH A PLATE (10)
ROPE PULL BICEP CURL ON PULLEY MACHINE (10)
WIDE LAT PULL DOWNS WITH HANDLES ON PULLEY MACHINE (10)
BOSU CRUCH WITH BALL ABOVE HEAD (15)
REVERSE TRICEP PUSH DOWN WITH HANDLES ON PULLEY MACHINE (10 EACH SIDE)
INSIDE GRIP ASSISTED PULL UPS, DROP SET (10 EACH TIME, ONLY REST ENOUGH TO CHANGE WEIGHT)
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