There are many ways to organize your week of workouts. You could do push vs pull (what many people know as "chest and tri's" and "back and bi's"). You could do an upper vs lower split (all upper body on one day and all lower on another). Or you could do a number of other variations in between!
Today we're going to focus on all upper body muscles. If you are still looking to be "toned" then here's your first lesson: pick up some heavy weights and start developing muscle definition!
- 10 Arm Circles Forward - 10 Arm Circles Backwards
- 10 Chest Stretch
- 10 Pass Throughs (a broomstick, piece or PVC, or the lightest bodybar in the gym works great)
- 10 Push-ups (on your knees if push-ups are very difficult for you)
Do the prescribed number of sets and reps for the exercise in bold. After completing 3 sets, do the burnout set one time. Then move on to the next exercise in bold.
*Burnout set: push-ups until failure
One-Arm Dumbbell Bent Over Row - 3 sets of 6 reps, resting until recovered between sets
*Burnout set: pull-ups until failure (can use assisted machine)
Skull Crushers - 3 sets of 6 reps, resting until recovered between sets
*Burnout set: triceps push-ups until failure
Alternating Dumbbell Shoulder Press - 3 sets of 6 reps, resting until recovered between sets
*Burnout set: lateral raises until failure
*Burnout set: chin-ups until failure
- The key to this workout is choosing a weight that is heavy enough that the last rep or two of each set feels very difficult.
- Rest as needed between sets.
- After your third set, go right into the burnout move and work until you can't do any more!
- Make sure you pay attention to form - especially as it relates to the shoulder. You can't get stronger if you're injured!
Your arms, chest and back should all be good and tired at the end of this! You can thank (or curse) me later :)
Until next time - be simply strong!