Since last week I focused on legs, today's workout is going to be all about the upper body. Because this is a smaller muscle group, I like to keep the tempo up to help increase my energy expenditure. With that being said, this workout should be done in a circuit, so try to keep the rest time low between exercises!
Warm up: walk on treadmill (5 mins) and stretch
Workout: I used an 8lb dumbbell for the entire circuit, only putting them down at the end for abs.
12 Arnold Press
In a static lunge position, complete the circuit: reverse fly, row, triceps kickback (10 reps)
Biceps curl into lateral raises (10 reps) - the weight was a little light for my biceps curl so I did a few more repetitions at the end till they were fatigued.
Back into the static lunge with the opposite leg, complete the same arm circuit: reverse fly, row, triceps kickback (10 reps)
Back to the biceps curl and lateral raise set (10 reps)
Abdominal exercise of choice: I did leg raises with a lift at the top
Repeat 2 more times
10 pull-ups on assisted machine (I did 5 wide grip and 5 curl grip)
10 push-ups on BOSU ball
45-60 second plank on BOSU ball
repeat 2 more times
Happy Hump Day,