LeFit Fitness Life

Progressed Upper-Body Workout

Progressed Upper-Body Workout
29 Dec

Progressed Upper-Body Workout

WARM-UP CIRCUIT

Play out the activities all together with no rest between works out.

Arm circle

Perform 12 reps forward, at that point 12 reps in reverse.

1 set, 24 reps (no rest)

Standing middle bend stretch

1 set, 24 reps (rotating, 12 reps for every side, no rest)

Standing side twist stretch

Perform for 30 sec. per side.

1 set, 60 sec (no rest)

Cross-Body Toe Touch

1 set, 30 sec (no rest)

Hopping Jack

1 set, 30 sec

SUPERSET

Play out the activities all together with no rest among practices and close to 1 min. of rest between sets.

Machine shoulder press

5 sets, 15, 12, 12, 8, 6 reps (no rest)

Free weight head over to press

5 sets, 12 reps (rest 1 min. )

TRISET

Play out the activities all together with no rest among practices and close to 1 min. of rest between sets.

Free weight Bench Press – Medium Grip

5 sets, 12, 12, 12, 8, 8 reps (no rest)

EZ-bar skullcrusher-

5 sets, 12 reps (no rest)

Lying Windshield Wipers

5 sets, 12 reps (rotating, 6 reps for every side, rest 1 min.)

TRISET

Play out the activities all together with no rest among practices and close to 1 min. of rest between sets.

Joined Chin-Up

On the other hand, utilize a help machine.

3 sets, 12 reps (no rest)

Plunge

Then again, utilize a help machine.

3 sets, 12 reps (no rest)

Substituting hanging knee raise

3 sets, 24 reps (exchanging, 12 reps for every side, rest 1 min.)

TRISET

Play out the activities all together with no rest among practices and close to 1 min. of rest between sets.

Situated Row

3 sets, 12 reps (no rest)

Focus twist

3 sets, 12 reps (right side, no rest)

Focus twist

3 sets, 12 reps (left side, no rest)

Decay Plate Twist

3 sets, 30 reps (substituting, 15 reps for every side, rest 1 min.)

TRISET

Play out the activities all together with no rest among practices and close to 1 min. of rest between sets.

Plate Hyperextension

Play out a dropset of 10 extra reps after the last set.

3 sets, 15 reps (no rest)

Standing face pull

Perform with a 2-sec. hold.

3 sets, 12 reps (no rest)

Overhead Triceps Extension

Play out a dropset of 10 extra reps after the last set.

3 sets, 12 reps (rest 1 min. )

Chill Off CIRCUIT

Play out the activities all together with no rest between works out.

Board Reach

Drop to knees if essential.

1 set, 30 sec (no rest)

Hand-On-Wall Stretch

1 set, 15 sec (right side, no rest)

Hand-On-Wall Stretch

1 set, 15 sec (right side, no rest)

Rear arm muscles Stretch

1 set, 15 sec (right side, no rest)

Rear arm muscles Stretch

1 set, 15 sec (left side, no rest)

Jawline To Chest Stretch

1 set, 30 sec (no rest)

One Arm Against Wall

1 set, 15 sec (right side, no rest)

One Arm Against Wall

1 set, 15 sec (left side, no rest)

Cross-Body Toe Touch

1 set, 30 sec

Play out the activities all together and practice this Upper-Body Workout and watch your muscles grow.

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