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Sunday, March 3, 2013

Upper Body Blast

I had a great workout yesterday at Desert Fitness in Gilbert, Arizona. My month long travels proved hard to find gyms since I was mostly traveling around Costa Rica. I did a lot of hiking and beach runs, and plyometrics on the beach. So when I find a gym, it's a very exciting time!

Upper Body Blast

3 sets each, no breaks
Unassisted pull-ups, 6-8 reps
Wide grip pull down, 12-15 reps
One arm cable row, 10-12 reps

3 sets each, no breaks
One arm cable lay pull down, 8-10 reps
One arm straight arm pull down, 8-10 reps
One arm seated cable row, 8-10 reps

3 sets each, no breaks
Seated chest press machine, 15 reps
One arm rows, 10 reps, immediately cut weight in half and do 15 reps before switching sides

3 sets each, no breaks
Straight arm lateral raises, 10-12 reps. Switch to lower weight and do 10 more reps
Push-ups until failure
Bent over reverse fly, 10-12 reps

3 sets each, no breaks
Seated machine shoulder press, 8-10 reps
Leaning lateral raise, 8-10 reps each side
(Hold a dumbbell in your right hand, at arm's length next to your side. Stand with your left leg next to a sturdy object such as a power rack. Place your right foot next to your left. Grab the power rack with your left hand, and allow your left arm to straighten so that you're leaning to your right.)
Front raises holding 25(or heavier) pound plate, 8-12 reps

3 sets each, no breaks
Seated dumbbell shoulder press, 8-12 reps
Alternating Cross body hammer curls, 12-15 reps each side

3 sets each, no breaks
Ez bar curls, close grip 10 reps, wide grip 10 reps
One arm bent over triceps cable kick backs(hold onto ball of cable), 12 reps each

Finish with triceps rope press down with 3 drop sets

This took me just under one hour. It will take a long time if you take too many breaks. I did not take any breaks, just long enough to sip water. If you aren't sweating and burning by the end of this workout, you aren't working hard enough!



- Angelique K

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