Upper Body Workout If you are following along with me this will be the workout that I am doing for my upper body for this first four week micro-cycle. Remember there are all kinds of ways to work out but this workout is designed for maximum fuel burning and weight loss. The great part is that it only takes 45 minutes to complete. Remember to keep track of how many reps you completed and the weight used for each set in order for you to track your progress. Your weekly workout schedule should look like this: Day 1 Upper Body Training Chest/Shoulders/Triceps/Back/Biceps Day 2 Cardiovascular Workout Day 3 Lower Body and Abs Training Quads/Hamstrings/Calves/Abdominals Day 4 Cardiovascular Workout Day 5 Upper Body Training Chest/Shoulders/Triceps/Back/Biceps Day 6 Cardiovascular Workout Day 7 Rest Week 2 you will start with Lower Body on Monday. Keep rotating Upper Body, Cardio, Lower Body. For each muscle group you will follow this rep/set schedule: Main Muscle Group Exercise- Set 1-50% max12x, Rest 1 minute Set 2-70% max 10x, Rest 1 minute Set 3-80-90% max 8x, Rest 1 minute Set 4-90-95% max 6x, Rest 1 minute Set 5- 70-80% max 12x. *Go Immediately to Superset Excercise* Set 6- 60-80% max 12x. Rest for 2 minutes before moving to next muscle group The thing to remember here is to follow the rest schedule. You need to rest only one minute in between sets, for your last sent you will go immediately to your superset exercise, then rest for 2 minutes. This is designed to crank your muscles into overdrive and become fat burning machines. You need to a stopwatch or use your phone to track your time. The following is an example. You can vary the exercises but be sure to follow the rest schedule as closely as you can. Chest -choose one 1.Barbell Bench Press 2.Barbell Incline Press Ches0t 3.Dumbbell Bench Press Fill-in exercise chosen 4.Dumbbell Incline Press Superset with- Dumbbell Flyes or Cable Crossovers Back - choose one 1.One-Arm Dumbbell Rows 2. Seated Cable Rows 3.Pull-Ups 4. Wide-Grip Lat Pulldown Superset with-Back Extensions or Straight-Arm Pulldowns Shoulders - choose one 1.Seated Dumbbell Press Shoulders 2.Front Raises 3.Lateral Raises 4.Reverse Flyes Superset with -Upright Cable Rows or Upright Barbell Rows Biceps - choose one 1.Alternate Dumbbell Curls 2. Concentration Curls 3. Barbell Curls 4.Cable Curls Superset with -Preacher Curls or Hammer Curls Triceps - choose one 1.Seated Triceps Presses 2.Lying Triceps Presses 3.Triceps Kickbacks 4.Triceps Pushdowns Superset with -Cable Extensions or Dips
Posted on: Mon, 10 Jun 2013 04:36:43 +0000
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