Body-for-LIFE Upper Body Weight Training

Description

This workout is representative of the EAS Body-for-LIFE program. For each muscle group do an exercise with the following repetition pattern: x12, x10, x8, x6, x12. Rest for 1 minute between sets. After the last x12 set, quickly move to another exercise that works the same muscle and perform another set of x12.

Exercise Routine

Adobe Flash player is required.	Bench Press - Barbell, Flat 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...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 barbell above your body, then lower slowly to the middle of your chest. Without bouncing the weight off your chest, drive the barbell up over the middle of your chest until your arms are straight and your elbows are locked. Lower the bar down slowly. Exercise description by Bodybuilding.com (less) Routine: Set 1: 12 reps Set 2: 10 reps Set 3: 8 reps Set 4: 6 reps Set 5: 12 reps
Adobe Flash player is required.	Flyes - Dumbbell, Inclined Bench Same as the Dumbbell Flyes but on an incline bench. Works more of the upper chest. Exercise description by Bodybuilding.comSame as the Dumbbell Flyes but on an incline bench. Works more of the upper chest. Exercise description by Bodybuilding.com (less) Routine: Set 1: 12 reps
	Lat Pulldowns - Wide-Grip 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...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 throughout the exercise. Your elbows should make an arc shape to the side of your body on the way down and on the way up. Squeeze your elbows into your body at the lowest part of the movement and the bar should be on or close to the very upper portion of your chest. The only movement should come from your arms. Exercise description by Hugo Saner. (less) Routine: Set 1: 12 reps Set 2: 10 reps Set 3: 8 reps Set 4: 6 reps Set 5: 12 reps
	Seated Cable Rows Do not lean forward or backward in this exercise. It is very important that once you are set up in position with your back perpendicular to the floor your back does not move. Only your arms should mov...Do not lean forward or backward in this exercise. It is very important that once you are set up in position with your back perpendicular to the floor your back does not move. Only your arms should move. From straight out in front of you bring your elbows back and keep them tight into your body. Once they are as far back as they will go slowly let the weight go forwards. Aim for a duration of 1.5 to 2 seconds in both directions. Swinging or arching your back to aid the movement is an indication that the weight is too heavy. We do not move the back whilst doing this exercise because it can damage the small muscles in the lower back. Exercise description by Hugo Saner. (less) Routine: Set 1: 12 reps
Adobe Flash player is required.	Shoulder Press - Dumbbell, Seated Raise a barbell to your shoulders. Sit at the end of a bench, with your feet at about shoulder width, flat on the floor. Keep your chest high and your back straight. Press bar to arm's length overhead...Raise a barbell to your shoulders. Sit at the end of a bench, with your feet at about shoulder width, flat on the floor. Keep your chest high and your back straight. Press bar to arm's length overhead. Use a slow, steady motion, without swinging. Lower slowly to starting position. Can also be done standing or with dumbbells. Exercise description by Bodybuilding.com (less) Routine: Set 1: 12 reps Set 2: 10 reps Set 3: 8 reps Set 4: 6 reps Set 5: 12 reps
Adobe Flash player is required.	Side Lateral Raise 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...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 weights out and up to the sides until they are slightly higher than shoulder level. Then slowly lower them to your sides. It's important to keep your palms turned downward as you lift the dumbbells so that your shoulders, rather than your biceps, do the work. Make sure you lift the dumbbells on the way up rather than "swinging" them up. Don't lean forward! Keep the dumbbells at your sides. Exercise description by Bodybuilding.com (less) Routine: Set 1: 12 reps
Adobe Flash player is required.	EZ-Bar Curl Just like a normal barbell curl, but with an EZ Curl bar. Position your hands so they are on the curve that causes your palms to face inwards. Exercise description by Bodybuilding.comJust like a normal barbell curl, but with an EZ Curl bar. Position your hands so they are on the curve that causes your palms to face inwards. Exercise description by Bodybuilding.com (less) Routine: Set 1: 12 reps Set 2: 10 reps Set 3: 8 reps Set 4: 6 reps Set 5: 12 reps
Adobe Flash player is required.	Hammer Curl - Standing With a dumbbell in each hand, stand with your arms hanging at your sides, palms facing each other. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place d...With a dumbbell in each hand, stand with your arms hanging at your sides, palms facing each other. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place during the whole lift. Keeping your palms facing each other, curl the weight in your right hand up in a semi-circle toward your right shoulder. Squeeze the biceps hard at the top of the lift and then slowly lower. Do not turn your wrists during this lift! You can also do one arm at a time and/or alternate. Exercise description by Bodybuilding.com (less) Routine: Set 1: 12 reps
	Tricep Pushdowns - V-Bar Just like the Tricep Pushdowns with a straight bar but with the V-Bar attachment. Can also be done with a rope attachment. Exercise description by Bodybuilding.comJust like the Tricep Pushdowns with a straight bar but with the V-Bar attachment. Can also be done with a rope attachment. Exercise description by Bodybuilding.com (less) Routine: Set 1: 12 reps Set 2: 10 reps Set 3: 8 reps Set 4: 6 reps Set 5: 12 reps
	Dips Using the parallel bars, grip the handles and push yourself up to your starting position. With elbows close to body and hips straight, lower body until shoulders are slightly stretched. Push body up i...Using the parallel bars, grip the handles and push yourself up to your starting position. With elbows close to body and hips straight, lower body until shoulders are slightly stretched. Push body up in same posture and repeat. You can bend and cross your legs or keep them straight. To work the triceps, keep your body STRAIGHT up and down and do not lean over. Leaning over would work more of the lower chest. You can add weight by using a Dip Belt. Exercise image and description by Bodybuilding.com (less) Routine: Set 1: 12 reps