When visiting my real job's Corporate Headquarter's, I talked to my good friend/colleague about her upcoming wedding. She wanted some ideas on Upper Back, Shoulder, and Arm Workouts. To start off, here is a Sample Upper Back Workout. I suggest doing this 1 time the first week, 2 times the second week, and 2-3 times the third week. Alternate resistance training days with Cardio and Abs and make sure to give yourself 1-2 days of rest per week:
Weights will vary based on ability (you can start with no to low weights, if you get to the max rep prescribed and it feels easy, increase weights the next set; you can also use resistance tubing such as those available from Power Systems):
Follow the below circuit, 1 exercise to the next with No Rest. After you get through the entire circuit, take 1-2 minutes rest and Repeat. You can repeat for a total of 1-3 times through the entire circuit:
30-45 sec Jumping Jacks
30-45 sec Shoulder Push Press (while standing, dumbbells extend straight overhead)
30-45 sec Pushups (pull belly-button in towards your back - tight core)
30-45 sec Jumping Jacks
30-45 sec Upright Row (standing, core tight, weights start low at hips and come straight up towards your armpits)
30-45 sec Standing Bent-Over Lat Extensions (bend at your waist - arms extend straight out towards sides)
30-45 sec Jumping Jacks
Rest 1-2 Minutes
Let me know how it goes!
-Jackie
Weights will vary based on ability (you can start with no to low weights, if you get to the max rep prescribed and it feels easy, increase weights the next set; you can also use resistance tubing such as those available from Power Systems):
Follow the below circuit, 1 exercise to the next with No Rest. After you get through the entire circuit, take 1-2 minutes rest and Repeat. You can repeat for a total of 1-3 times through the entire circuit:
30-45 sec Jumping Jacks
30-45 sec Shoulder Push Press (while standing, dumbbells extend straight overhead)
30-45 sec Pushups (pull belly-button in towards your back - tight core)
30-45 sec Jumping Jacks
30-45 sec Upright Row (standing, core tight, weights start low at hips and come straight up towards your armpits)
30-45 sec Standing Bent-Over Lat Extensions (bend at your waist - arms extend straight out towards sides)
30-45 sec Jumping Jacks
Rest 1-2 Minutes
Let me know how it goes!
-Jackie
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