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Strength workout - Upper Body

Part of the Comprehensive Program for pcm85213 program.

This workout has never been performed.

Description

Upper body workout using free weights to maintain body strength and reduce muscle loss.

Exercise Routine

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21s - EZ Bar

Stand and grip the EZ-bar with hands at a shoulder-width grip. Start with arms fully extending below your waist. Perform the exercise in three steps: First, curl "halfway" , stopping when your elbow...

Routine:

Set 1: 10 x 10 lbs

Set 2: 10 x 10 lbs

Set 3: 10 x 10 lbs

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Byron Front Raises

Stand gripping the barbell with a shoulder-width grip. Bring up to chest level and pull in towards chest. Push up above head until arms are fully extended. Bring back down toward chest and push-out....

Routine:

Set 1: 10 x 10 lbs

Set 2: 10 x 10 lbs

Set 3: 10 x 10 lbs

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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...

Routine:

Set 1: 10 x 30 lbs

Set 2: 10 x 30 lbs

Set 3: 10 x 30 lbs

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Zottman Curl

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...

Routine:

Set 1: 10 x 20 lbs

Set 2: 10 x 20 lbs

Set 3: 10 x 20 lbs

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Shrugs - Dumbbell

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...

Routine:

Set 1: 10 x 20 lbs

Set 2: 10 x 20 lbs

Set 3: 10 x 20 lbs

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Bent Over Dumbbell Row

Put your feet close together and grab two dumbbells. Bend forward as far as you can go, so your torso is close to parallel to the floor. Bend your knees slightly and keep your head up and back arched ...

Routine:

Set 1: 10 x 20 lbs

Set 2: 10 x 20 lbs

Set 3: 10 x 20 lbs