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    Upper Body Workout

    Uploaded by

    Carlos Johnson
    This document outlines a full body workout routine that includes warm up exercises, upper body exercises targeting the chest, shoulders and biceps, ab exercises, and running exercises. The upper body section includes multi-set bench presses, incline presses, dumbbell presses, flyes, shrugs, front raises, and various curl exercises. The ab section consists of 5 different ab focused exercises done in rounds. Running includes sprints across a field, treadmill work, and bleacher runs. The document closes with an encouraging bible verse.

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    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd

    Upper Body Workout

    Uploaded by

    Carlos Johnson
    68 views3 pages
    This document outlines a full body workout routine that includes warm up exercises, upper body exercises targeting the chest, shoulders and biceps, ab exercises, and running exercises. The upper body section includes multi-set bench presses, incline presses, dumbbell presses, flyes, shrugs, front raises, and various curl exercises. The ab section consists of 5 different ab focused exercises done in rounds. Running includes sprints across a field, treadmill work, and bleacher runs. The document closes with an encouraging bible verse.

    Original Description:

    A Second Upper Body workout

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    © Attribution Non-Commercial (BY-NC)

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    This document outlines a full body workout routine that includes warm up exercises, upper body exercises targeting the chest, shoulders and biceps, ab exercises, and running exercises. The upper body section includes multi-set bench presses, incline presses, dumbbell presses, flyes, shrugs, front raises, and various curl exercises. The ab section consists of 5 different ab focused exercises done in rounds. Running includes sprints across a field, treadmill work, and bleacher runs. The document closes with an encouraging bible verse.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    68 views3 pages

    Upper Body Workout

    Uploaded by

    Carlos Johnson
    This document outlines a full body workout routine that includes warm up exercises, upper body exercises targeting the chest, shoulders and biceps, ab exercises, and running exercises. The upper body section includes multi-set bench presses, incline presses, dumbbell presses, flyes, shrugs, front raises, and various curl exercises. The ab section consists of 5 different ab focused exercises done in rounds. Running includes sprints across a field, treadmill work, and bleacher runs. The document closes with an encouraging bible verse.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 3

    Warm Up:

    Arm Rotations Forward and Backwards 25 Push-ups 3 laps or 3 minutes on treadmill

    Upper Body
    Chest: 1. 2. 3. 4. Bench Press 4x(10, 5, 2, Burnout) Incline 3x8 Dumbbell Press 3x8 (Decrease Weight No Break) 1x15 Butterflies 3x10

    Shoulders: 1. Shrugs 3x20 Super Set Dumbbell Front Lateral Raises 3x8 2. Modified Front Raises 4x12 (6 Alt. Up&Down & 6 Bus Drivers) 3. Pull-Resistant Front Raises 3x12 (Resistance Machine) 4. Incline Reverse Flyes 3x10 Biceps: 1. 2. 3. 4. 5. Straight Bar Death Curls 4x10 Last Set 75!! Hammer Curls 3x10 Curl Bar Curls 3x10 Single Arm Alt. Curls 3x10 each arm Free Exercise of Choice

    Keep Pushing!!! ABS: 3 Rounds

    1. 2. 3. 4. 5.

    Leg Raises 20 Repetitions Abs Swings 10 Repetitions Incline Sit-Ups W/25lb 15 Repetitions Bicycle Crunches 25 Repetitions Burpees 10 Repetitions

    Running
    Full Gases 6 (Across Field and Back Twice) Treadmill 12 Minute Run (Include Back Pedals) Bleachers Outside 12 Minute Run

    Joshua 1:9
    Have I Not Commanded You? Be strong and courageous. Do not be afraid; do not be discouraged, for the LORD your God will be with you wherever you go.

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