|
Just starting out-workout for upper-bodyCreated by RePhil
|
Summary
1 Workout / 8 Exercises
25% Cardio / 75% Strength Training
Workout Program Description
Start with low weights until you master the form and control as you return the weights to the starting position. Because you do not take much time to rest between sets (you start working the opposite muscles right away), you do not need to spend tons of time and you will also get a good cardio workout. Great for those just starting out and/or trying to drop some fat cell in exchange for muscle.
Workouts
Upper Basic
Description
Basic Upper-body for beginners. Work pairs opposite muscle groups in 3 sets each to keep heart rate up and floor time down. 15 Min warm up on elliptical May substitute machine for bench flys and/or seated row for bench row. Keep moving alternate opposite muscle groups - chest/back, biceps/triceps. (alternate arms on shoulder press) Concentrate on breathing out when pushing the weight and keeping control as you slowly bring weights back, important to work these muscles or control will be impossible at higher weights. Make sure both arms are able to lift each weight, give lesser-developed side time to catch-up. Bring free weights over to the machines (the triceps pull-down). Cool down with crunches and treadmill if time permits, but DO NOT FORGET TO STRETCH.
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
|---|---|---|---|---|---|---|
 |
|
|
|
Elliptical Machine 00:15:00 The elliptical machine provides a workout similar to running, except that it significantly reduces the stress placed on your joints. This is a good cardiovascular exercise that will help improve your ... |
|
Adobe Flash player is required.
|
Flyes - Dumbbell, Flat 3 sets: 15 reps, 12 reps, 12 reps Sit down on a flat bench with a dumbbell in each hand. Then lie back, keeping the dumbbells close to your chest. Lift the dumbbells over your chest by extending your arms. Maintain a slight bend in yo... |
|
One-Arm Dumbbell Row 3 sets: 15 reps, 12 reps, 12 reps Place one hand on a bench or stability and stand in a staggered stance with one foot in front of the other. Keep your hand underneath your shoulder and hold a DB in the other. Let the arm with the DB ... |
|
Adobe Flash player is required.
|
Shoulder Press - Dumbbell, One Arm 3 sets: 15 reps, 12 reps, 12 reps Preparation: Stand with dumbbells positioned near the shoulder with your elbow below your wrists. Execution: Press the dumbbell until your arm is extended overhead. Lower and rep... |
|
Adobe Flash player is required.
|
Zottman Curl 3 sets: 15 reps, 12 reps, 12 reps Hold two dumbbells at arm's length and stand straight up. Turn your palms up and curl both dumbbells up toward your shoulder. Keep your upper arms against your side at all times! When you reach the to... |
|
Tricep Pushdowns - Rope 3 sets: 15 reps, 12 reps, 12 reps Same as the Tricep Pushdowns except with the rope attachment. At the bottom of the movement you should pull the rope "apart" to get the best contraction in your triceps. Exercise image and descriptio... |
|
Adobe Flash player is required.
|
Crunch - Exercise Ball 2 sets: 20 reps, 20 reps Sit on top of an exercise ball with your feet placed firmly on the floor. Roll the bottom half of your glutes off the ball by sliding forward. Your lower back should be centered on top of the ball. Pl... |
|
Treadmill 00:15:00 Running or walking on a treadmill provides a greate cardiovascular workout that you can perform even on a rainy day! Also, since a treadmill provides you with an even surface, this exercise may be eas... |
Latest Users
|
tulanikaifrom United States |
|
BaggerMIKE DIMINO from BAILEY, Colorado (ANYTIME FITNESS CONIFER) |
|
|
davidsonmgMatthew Davidson from Hebron, Connecticut |
|
|
weightracker |
|
|
infiricfrom United States |
What People are Saying
No comments on this program.