Plan Title: Quick Upper Body Workout

Plan Type: Workout

Summary: These compound exercises target 1 or more upper body muscle groups. 1)Choose a weight heavy enough that you can ONLY complete the desired number of reps. 2)Do this workout 3 or more times a week with a day of rest in between.

Details:



	Light cardio for 5 minutes followed by http://exershare.com/video/9391bdf2-9.aspx "How to Stretch Your Chest"
	Bicep Curl/Overhead Press Beginners (1 set of 12-16 reps) Intermediate/Advanced (1-3 sets of 8-12 reps)	(1) Sit on bench (or stand) and begin with a bicep curl, (2) bringing the weights towards the shoulders. (3) Immediately turn the palms out and raise arms into 'goal posts'. (4) Lift arms straight up overhead, but don't touch the weights at the top.
	Concentration Curl/Kickback Beginners (1 set of 12-16 reps) Intermediate/Advanced (1-3 sets of 8-12 reps)	(1) Kneel with right knee forward, left knee back. Prop the back of the right arm against right leg, weight hanging down towards the floor. Bend left elbow and bring weight up towards the waist. (2) Simultaneously bend the right arm into a concentration curl and straighten the left arm in a kickback. Repeat for all reps and switch sides.
	Chest Press/Close-Grip Press Beginners (1 set of 12-16 reps) Intermediate/Advanced (1-3 sets of 8-12 reps)	(1) Lie on bench and begin with arms bent, knuckles towards the ceiling, elbows no lower than shoulders. (2) Contract the chest and straighten arms overhead (don't touch weights). Lower weights and (3) reposition arms so that elbows are next to the torso and palms face each other. (4) Contract the triceps and push weights straight up over ribcage. Lower back down and repeat the series.
	DB Pullover/Tricep Extension Beginners (1 set of 12-16 reps) Intermediate/Advanced (1-3 sets of 8-12 reps)	Begin by lying on bench holding a weight in both hands, arms lowered behind you no lower than shoulders. (2) Contract the lat muscles to pull the weight up overhead. (3) Bend the elbows and lower to 90 degrees in a tricep extension. (4) Straighten arms and repeat series.
	DB Row/Straight Arm Raise Beginners (1 set of 12-16 reps) Intermediate/Advanced (1-3 sets of 8-12 reps)	Begin with torso parallel to the floor, weight in right hand hanging down towards the floor (abs in). (2) Bend the elbow and contract the lat muscles to pull elbow up towards ribcage. (3) Straighten arm and (4) immediately lift arms straight back until it's level with the torso.
	Deadlift/Clean & Press Beginners (1 set of 12-16 reps) Intermediate/Advanced (1-3 sets of 8-12 reps)	Stand with feet hip-width apart, weights in front of thighs. (1) Keeping knees straight, tip from the hips and lower weights to knees or lower. Pull torso back up and at the same time (2) bend elbows, bringing them up to shoulder level in an upright row. (3) Slowly squat down and flip the arms so that palms face forward. (4) Press arms up into an overhead press.

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Added: 27, July, 2009
From: fitness4life

Category: Weight Lifting

Tags: upper body workout

Quick Upper Body Workout

From : fitness4life