Upper Body Day, 2/7/2012

Circuit 1 (four times)

  • tricep bench dips, with legs up on a bench (x15)

mod:  do this with your feet on the ground to make it a little easier

  • military press on round-side down Bosu Ball. Balance!  10-lb dumbbells (x15)

mod: do this on a calf-raise block, if you feel unsafe balancing.

  • facepulls, grip on the outside of the rope, 40-50 lbs (x15) (following this guy’s form; about 80% of the way down the page, there’s a good video)

Circuit 2 (four times)

  • bench press! (x10) – make sure the weight you’re using makes you struggle with those last reps!  it’s ok to take breaks.
  • Reverse pull-ups on the machine (x10) — start at the top and fall slowly down ’til your arms are at 90 degrees, then pull back up.
  • Ab machine, no additional weight, then add 7.5 lbs for the last two repetitions of the circuit (x15)

Circuit 3 (four times) – inspiration and images from Women’s Health below.

  • Backward lunges with bicep curls + ab twist, 10-lb dumbbells (x10 each side)
  • Side plank with one-arm flye, 5-lb dumbbells (x10 each side)
  • V-sit chest press, 8-lb dumbbells (x15)

Image Credit

Alright, got a little creative here!  Let’s see how this one goes  [Edit: See this post to see how it went.  ;)].



One thought on “Upper Body Day, 2/7/2012

  1. […] However, I’m not one to tell anyone to tone it down, if you’re not actually injured.  Frankly, I really like this feeling of being sore after a workout.  It tells me that I did something right, and that I’m definitely going to build muscle. But for some people, the post-workout soreness is a real drawback.  So, if you’re one of those people, you might want to tone down the weight/reps from yesterday’s Upper Body Day.  […]

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