Upper Body Burn-out

FRIENDS! I know its been way. too. long. But, lets just forget about all that and jump right to it!

I am going to burn the crap out of your upper body, and its going to be so good! (You can thank me later.)

Grab a set of dumbbells, maybe even a few so you can make sure your challenging yourself. You will be hitting up your biceps, triceps, shoulders, back, and chest; 3 moves for each body part. For each move, you will actively perform the movement for 35 seconds, then for 15 seconds you will hold in a contracted position, then you will have 10 seconds to rest and get ready for the next move.

Put on your favorite playlist and get burning.

 

The written breakdown:
Active move 35 seconds
Static hold 15 Seconds
Rest 10 seconds

Biceps

  1. Regular curl (Hold 90)
    Weights in hand, elbows tucked close to sides, palms facing ceiling, slowly lift and quickly lower
    Hold with arms bent 90 degrees
  2. Hammer curl (hold 90)
    Weights in hand, elbows tucked close to sides, palms facing toward each other, slowly lift and quickly lower
    Hold with arms bent 90 degrees
  3. Palm down curl (hold 90)
    Weights in hand, elbows tucked close to sides, palms facing floor, slowly lift and quickly lower
    Hold with arms bent 90 degrees

Triceps

  1. Extension (hold extended)
    Stand with feet close together, slightly bend the knees, hinge forward at the waist. Bend arms to 90 degrees, palms facing each other, lift so upper arms are slightly higher than your back. Bring upper arm in towards shoulders, then extended back squeezing the tricep
    Hold with arms extended
  2. Straight arm extension (hold extended)
    Stand with feet close together, slightly bend the knees, hinge forward at the waist. With palms facing each other, extend arms out straight, , extended arms upwards squeezing the tricep
    Hold with arms extended
  3. Straight arm extension with palms up (hold extended)
    Stand with feet close together, slightly bend the knees, hinge forward at the waist. With palms facing the ceiling, extend arms upwards squeezing the tricep.
    Hold with arms extended

Shoulders

  1. Overhead press (hold 90)
    Standing with feet shoulder width apart, lift arms like a goal post, arms bent 90 degrees and upper arm parallel to the floor
    Hold goal post position
  2. Upright row (hold up)
    Standing with feet shoulder width apart, arms hanging with palms towards your body and weights touching, pull up with elbows always above wrists. Pull up slowly, lower quickly
    Hold with hand and elbows up
  3. Bent lateral raise (hold up)
    Standing with feet shoulder width apart, arms at sides and palms facing each other; bend arms 90 degrees, lift up with shoulders until forearms are parallel to the ground
    Hold with arms up

Back

  1. Bent over row (hold up)
    Stand with feet close together, slightly bend the knees, hinge forward at the waist. Extend arms in front, palms facing each other. Bend arms up and back using the back muscles to squeeze on the top
    Hold with back contracted and arms pulled up
  2. Reverse fly (hold out)
    Stand with feet close together, slightly bend the knees, hinge forward at the waist. Extend arms in front, palms facing each other. With arms straight, lift arms outward (like a bird)
    Hold with arms out
  3. Superman (hold up)
    Set weights aside. Lay on the ground on your stomach. Extend arms straight at your sides. Slowly lift and lower your upper body using your lower back.
    Hold with upper body up

Chest

  1. Chest fly (hold low)
    Lay on the ground on your back, with weights in hand extended arms out and in at 90 degrees from your body.
    Hold with hand low to the ground and chest stretching.
  2. Push up (hold low)
    In push up position (with or without knees on the ground) with your hands wider than your shoulders, slowly lower and lift your body using arms and chest.
    Hold with arms bent, and body low to the ground
  3. Standing butterfly press (hold in)
    Standing with feet shoulder width apart, lift arms like a goal post, arms bent 90 degrees and upper arm parallel to the floor, palms facing outward; slowly bring elbows together, squeezing the chest and rotating the weights until your palms are facing you
    Hold with elbows together and weights facing you, contracting the chest

 

Come on by next week and we will burn out that lower body!