Total Upper Body

Total Upper Body

1. Pull Ups – max reps – 3 sets

Perform each exercise back-to-back only resting between rounds – 5 rounds

2. Hammer Curl to Press – 12 reps
3. Lateral to Front Raise – 12 reps (count each rep)
4. Bent Over Row – 10 reps
5. Bicep Curls – 10 reps
6. Tricep Push Ups – 8 reps
7. Wide Push Ups – 8 reps

Pull Ups 

You can do these body weight, on an assisted pull up machine, or with a band.

Hammer Curl to Press

Stand with your feet about hips width apart and a dumbbell in each hand. Hammer curl the dumbbells up towards your shoulders (with your palms facing each other) keeping your elbows tucked in close to your body. At the top of the curl you are going to press the dumbbells up above your head till your arms are stright then return back down the in the same pattern and repeat. Make sure your palms are facing each other the whole time and that your core is tight. You should not be swinging the dumbbells up into each curl it should be slow and controlled.

Lateral to Front Raise

Stand with your feet hips width apart and a dumbbell in each hand. Keeping your palms facing down and arms straight, bring the weights shoulder height out to your sides, back down, then out in front of you. When you bring them out in front of your keep the dumbbells close together. It’s important to keep your core tight to avoid any swinging.

Bent Over Row

Start by standing with you feet close together, bent over at a 45 degree angle with a slight bend in your knees. Holding a dumbbell in each hand with your palms facing your body, set your shoulders back in aline with your chest. It’s important to keep your back straight and you chin tucked down towards your chest to avoid arching your lower back. Pull the dumbbells up slight back towards your hips and squeeze your back. Return back down very slow and controlled, you lead the dumbbells don’t let them pull you.

Bicep Curls 

Stand with your feet hips width apart and a dumbbell in each hand. Curl the dumbbell up towards your shoulder with your palms facing up. It’s important to keep your core tight to prevent your lower back from arcing. Also make sure you are not swinging the dumbbell up with each curl, this exercise should be slow and controlled.

Tricep Push Ups 

You can do this on the end of a bench or on the ground. What makes this a tricep pushup is having your hands close together. Make sure your shoulders are right over your hands. As you lower your chest to the ground, make sure your elbows stay close to your body.

Wide Push Ups

Position your hands in a wide stance on the bench being sure to keep your back straight. Keep your elbows wide as you lower and push up.