|
Upper Body Throw Down!Created by Tonyman
|
Workout Programs → Upper Body Throw Down!
Hide
New Feature! Check out Training Plans for an even better training experience.
The Upper Body Throw Down! program is one of many DailyBurn Tracker workout programs. Sign up for a FREE DailyBurn Tracker account
and start tracking your progress towards this workout, or find another one that you like.
Summary
1 Workout / 12 Exercises
9% Cardio / 91% Strength Training
Latest Exercisers
Workout Program Description
want to work out your upper body. then do this work out. change weights to what fits you.
Workouts
Upper Body throw Down
Description
get ready to have some fun
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
|---|---|---|---|---|---|---|
 |
|
|
|
|
|
Adobe Flash player is required.
|
Bench Press - Barbell, Flat 9 sets: 10 reps, 8 reps, 6 reps, 4 reps, 4 reps, 4 reps, 6 reps, 8 reps, 10 reps Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbel... |
|
Adobe Flash player is required.
|
Dumbbell Curl - Standing 4 sets: 15 reps, 10 reps, 10 reps, 15 reps Stand straight up, with your head up and your legs straight. Start with the dumbbells at arm's length with your palms facing in. Curl dumbbells up at the same time, twising your wrists on the way up. ... |
|
Tricep Pushdowns - Rope 4 sets: 12 reps, 12 reps, 10 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... |
|
Lat Pulldowns - Wide-Grip 4 sets: 10 reps, 10 reps, 10 reps, 10 reps Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it completely still, no swaying, swinging, arching or curving. Just lean back about 10 degrees and maintain that... |
|
Adobe Flash player is required.
|
Side Lateral Raise 4 sets: 12 reps, 10 reps, 10 reps, 10 reps Stand upright, with your feet about shoulder width apart and your arms to your sides. Hold a dumbbell in each hand, with your palms turned toward your body. Keeping your arms straight, lift the weight... |
|
Adobe Flash player is required.
|
Shrugs - Dumbbell 2 sets: 15 reps, 15 reps Stand straight up with your feet at shoulder width. Hold two dumbbells with your arms hanging at your sides. Droop shoulders down as far as possible. Raise shoulders up as far as you can go. Then slow... |
|
Adobe Flash player is required.
|
Bench Press - Barbell, Declined 3 sets: 12 reps, 12 reps, 12 reps Lie on a decline bench, hold barbell about 6" wider than shoulder width. Lower bar to about 3" below nipples. Raise bar all the way up while keeping your elbows out and your chest high. Lower weight w... |
|
Crunch - Decline Oblique 2 sets: 20 reps, 10 reps Position yourself on a decline bench with your feet locked in. Your upper body should be raised off the bench. Cup your right hand over your right ear, and place your left hand on your thigh. Raise yo... |
|
Ab Roller 1 set: 10 reps Using the ab roller, start on the floor on all your hands and knees. Hold the ab roller in your hands while in this position. Slowly roll the ab roller foreward, stretching your body into a straight p... |
|
Adobe Flash player is required.
|
Crunch 2 sets: 20 reps, 20 reps Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart... |
| There are other exercises for this workout, view them in the workout detail | |
Latest Users
|
john damaskfrom United States |
|
|
TonymanAnthony Noble from Gig Harbor, Washington (YMCA) |
|
B-LakeBlake Hummel from United States |
What People are Saying
No comments on this program.