Transitional 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 contort stretch
1 set, 24 reps (substituting, 12 reps for each 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)
jumping Jack
1 set, 30 sec
Situated hand weight shoulder press
3 sets, 8-20 reps (rest 2 min. )
Hand weight twisted around column
3 sets, 8-20 reps (rest 2 min. )
Hand weight front raise
3 sets, 8-20 reps (rest 2 min. )
FIXATION CURL
Play out the entirety of the reps on one side prior to changing to the opposite side. Rest 1 min. between adjusts.
Focus twist
3 sets, 8-20 reps (right side, no rest)
Focus twist
3 sets, 8-20 reps (left side, rest 1 min. )
SINGLE-ARM SIDE LYING REAR FLY
Play out the entirety of the reps on one side prior to changing to the opposite side. Rest 1 min. between adjusts.
Single-arm side lying back fly
3 sets, 8-20 reps (right side, no rest)
Single-arm side lying back fly
3 sets, 8-20 reps (left side, rest 1 min. )
STOMACH MUSCLE CIRCUIT
Play out the activities all together, resting as meager as conceivable among practices and for 2 min. between adjusts.
Twofold crunch
3 sets, 12 reps (no rest)
Lying Leg Raise
3 sets, 12 reps (no rest)
Stomach muscle bike
3 sets, 30 reps (rotating, 15 reps for each side, no rest)
Standing Dumbbell Knee Crunch
3 sets, 24 reps (substituting, 12 reps for each side, rest 2 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. )
A Upper-Body Workout that may be a little difficult but it is very effective.
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