Upperbody Training
The session is designed to work all muscle groups of your upper body, as an endurance / toning circuit and also to increase the heart rate sufficiently to provide you with a sweat.
Aim to work at a fast comfortable pace within your own limits, taking minimal rest between the different exercises, this circuit is only suitable for persons used to weights.
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INTERMEDIATE | 12-15 | 30 SEC | 10-15 | 30 SEC | - | - | - | - |
ADVANCED | 15-20 | 20 SEC | 15-20 | 20 SEC | 12-15 | 20 SEC | - | - |
ATHLETIC | 20-25 | 10 SEC | 20-25 | 10 SEC | 15 -20 | 15 SEC | 15-20 | 15 SEC |
WARM UP AND STRETCH PRIOR TO DOING THIS CIRCUIT | |
Wide Arm Press-Up. Start with hands out wide (double shoulder width), palms facing forward. Keeping your body straight, lower yourself until your face is close to the floor. Pause, then push back up. Either perform these in 3/4 position or full position depending on your fitness level. |
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One Arm Row. Support your body by placing your left hand and knee on a bench, right foot securely on the floor, weight in your right hand. |
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Biceps Curl, This can be performed either seated or standing – seated curls will prevent excess body swing. |
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Tricep Dips, Start with your hands on a bench, either side of the body, fingers facing forward. Bend your elbows and slowly lower your body. Pause at the bottom of the movement, then push back up. Stop before your elbows are locked out, and repeat. |
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Breast Stroke. Holding a LIGHT weight, stand with the weight held straight out in front of you, feet shoulder width apart. Make smooth circular breast stroke swimming movements, keeping your arms parallel to the floor at all times. |
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Bench Press This exercise is best done with a partner to spot you. Using either a barbell or dumbbells, slowly lower the weight to your chest. Pause WITHOUT touching your chest, then push back up. Stop before your elbows lock out at the top. |
Tricep Kick Backs.Sit on a secure bench with your feet firmly on the floor, leaning over as far as possible, ideally to a position where your body is parallel to the floor. |
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Reverse Flyes. Lean forward on either an inclined bench or the thigh of one leg. With arms slightly bent, smoothly lift a LIGHT weight up to shoulder height. Pause, then slowly lower to the starting position. |
Lateral Raise Holding LIGHT dumbbells in each hand, smoothly lift the weights up from your side, to a horizontal position out to your sides. Keep your arms slightly bent throughout the movement, palms facing downwards. |
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Close Arm Press-Ups. This exercise is for advanced only as it is much more difficult than regular press-ups. |
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Bench Flyes These can be performed on either a flat or incline bench. Start with the weights held above you, slowly lower them, keeping your arms slightly bent at all times. |
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Shoulder Press. Perform this exercise in a seated position on an inclined bench to support your back. Lift the weights from your shoulders, up above your head, keeping your palms facing forward the whole time. |
It is best to start all these exercises with light weights in order to learn good technique. Once you can perform the exercises properly, you can gradually increase the weight.
If you struggle to lift the weight during the first set, then you have started with too much weight. Reduce the weight and try again.