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Upper Body + Core

accepted

Sunday, March 1 · Upper Body

Exercises (9)

1
Elliptical Cardio

20 min warm-up, easy pace

2
Chest Press (Machine) Chest
SetRepsWeight
1 12 65 lbs
2 10 75 lbs
3 10 75 lbs

Squeeze at the top, slow on the way down

3
Lat Pulldown Back
SetRepsWeight
1 12 85 lbs
2 10 105 lbs
3 8 105 lbs

Pull to upper chest, dont lean back too far

4
Seated Row Back
SetRepsWeight
1 12 65 lbs
2 10 76 lbs
3 10 76 lbs

Squeeze shoulder blades together

5
Shoulder Press (Machine) Shoulders
SetRepsWeight
1 12 23 lbs
2 10 23 lbs

Dont lock out elbows at the top

6
Triceps Cable Pushdown Arms
SetRepsWeight
1 12 45 lbs
2 12 45 lbs

Elbows pinned to sides

7
Bicep Curls (Dumbbells) Arms
SetRepsWeight
1 12 15 lbs
2 10 20 lbs

No swinging, slow and controlled

8
Weighted Crunch Machine Core
SetRepsWeight
1 15 —
2 12 —

Start light, find your weight. Exhale on crunch, slow return.

9
Incline Walk Cardio

5 min cooldown