Upper Body : 20-Minute Routine

UPPER BODY  20-MINUTE ROUTINE SPEED IS BUILT INTO THIS ROUTINE via supersets, where you do the moves listed back-to-back with no rest inbetween. This training protocol allows you to hit two opposing muscle groups at the same time. >> Have the weights and benches (if applicable) set up for your second exercise before you begin your first. For the incline press, have your weights for the row right next to the bench, so you can jump right from one to the other. >> For the final exercise, you can either do the crunch and reverse crunch as its own compound set if adding a few extra minutes isn’t an issue for you, or you can switch between the two moves, workout-to-workout.   #3 EXERCISE SETS REPS Incline DB Press (superset with) DB Bent-Over Row* 2 2 10 10 Seated DB Press (superset with) DB Shrug 2 2 10 10 Standing Alternate DB Curl (superset with) Lying DB French Press 2 2 10 10 Crunch or Reverse Crunch 2 20 * Like the bent-over barbell row on "Back : Beginner Programme", except you hold two dumbbells instead of a bar. INCLINE DUMBBELL PRESS See description on "Chest : Advanced Routine : Omar Deckard" .   SEATED DUMBBELL PRESS See description on "Delts : Advanced Routine Gunter Schlierkamp" . DUMBBELL SHRUG See description on "Back : Advanced Routine Garrett Downing" . _ STANDING ALTERNATE DUMBBELL CURL See description on "Biceps : Advanced Routine Chris Cormier" .   _ LYING DUMBBELL FRENCH PRESS See description on "Triceps : Advanced Routine Lee Priest" . Instead of an EZ-bar, usedumbbells (as shown). CRUNCH Crunch description is on "Abdominals : Advanced Routine Stan McQuay"; reverse crunch description is on "Abdominals : At-Home Training".   Source: One of the magazines of MUSCLE & FITNESS     UPPER BODY  RELATED LINKS         Upper Body : Beginner Programme HAMMER-STRENGTH CHEST-PRESS MACHINE, ONE-ARM DUMBBELL ROW, SEATED MACHINE PRESS, BACK EXTENSION, MACHINE CURL, SUPPORTED CRUNCH http://bodyroutines.blogspot.com/2011/01/upper-body-beginner-programme.html       Upper Body : Advanced Programme POWER PULL, PUSH PRESS, DROP PUSH-UP, HANGING LEG RAISE, HANG CLEAN http://bodyroutines.blogspot.com/2011/01/upper-body-advanced-programme.html       Upper Body : 20-Minute Routine INCLINE DUMBBELL PRESS, SEATED DUMBBELL PRESS, DUMBBELL SHRUG, STANDING ALTERNATE DUMBBELL CURL, LYING DUMBBELL FRENCH PRESS, CRUNCH http://bodyroutines.blogspot.com/2011/01/upper-body-20-minute-routine.html       Upper Body : At-Home Training SEATED DUMBBELL PRESS, MIXED-GRIP BARBELL SHRUG, BENT-OVER LATERAL RAISE, UPRIGHT ROW, BARBELL ROW, ONE-ARM DUMBBELL ROW, BENCH PRESS, DUMBBELL KICKBACK, SEATED KNEE-UP http://bodyroutines.blogspot.com/2011/01/upper-body-at-home-training.html       Upper Body : Power & Strength Routine HIGH-PULL SNATCH, POWER DUMBBELL RAISE, BARBELL GOOD MORNING http://bodyroutines.blogspot.com/2011/01/upper-body-power-strength-routine.html