Upper Body : Advanced Programme

UPPER BODY  ADVANCED PROGRAMME PUSH YOURSELF TO THE LIMIT with this challenging high-energy routine. This workout can be used in conjunction with one of the leg routines in "Legs : Beginner Programme", or it can be used as a one-time shocker. If you’re in the training doldrums, this will knock you right out of them by introducing your body to some very different types of exercises. >> If you’re not already familiar with some or all of these moves, go light and take extra care to learn the form. Any of these can be a valuable addition to your current programme if you learn how to do them correctly the first time. Getting sloppy, though, will only leave you open for injury.   #2 EXERCISE SETS REPS Power Pull or Hang Clean 4 10, 8, 8, 5 Push Press 4 10, 8, 8, 5 Drop Push-Up 3 10, 10, 8 Weighted Pull-Up* 3 10, 8, 5 Standing Barbell Curl** 3 10, 8, 5 Hanging Leg Raise 3 10 * Perform just like pull-ups on "Back : Advanced Routine Garrett Downing", but use a special belt to attach a 25, 35, or a 45-pound plate to your waist. ** See description on "Biceps : Beginner Programme". POWER PULL START: Hold a barbell across your thighs with a shoulder-width or wider grip. MOVE: Keeping your back in its natural arch, bend your knees and hips slightly to assume the start position. Forcefully extend your hips and push off the balls of your feet to initiate the upward movement of the bar. Shrug your shoulders and bend your elbows to pull the bar up under your chin.   _ PUSH PRESS START: Assume a front-squat starting position. MOVE: Bend slightly at the knees and then explode upward onto the balls of your feet, simultaneously pressing the bar overhead. Hold this position for a split second before returning to the bent-knee position. DROP PUSH-UP START: Arrange two steps about three feet apart. Place a hand on each step and assume the starting position by raising your torso into the up position of a push-up. MOVE: Lift your hands off the steps so that your torso falls toward the floor, absorbing the impact of the descent with your hands and assuming the down position of a push-up. Immediately explode up and off the floor to return to the starting position. Increase the step height as you improve your power and strength. HANGING LEG RAISE See description on "Abdominals : Advanced Routine Stan McQuay". _ HANG CLEAN This is a bit more complicated than the power pull. Begin in the same position as a power pull and raise the bar in the same manner as in that exercise, but once you’ve shrugged as high as you can, quickly bend your knees and rotate your elbows under the bar so that you catch the weight on your front delts. (This position will resemble the start position of the front squat.) Return to the start position.   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