Upper Body : Beginner Programme

UPPER BODY  BEGINNER PROGRAMME PAIR THIS UPPER-BODY ROUTINE with the legs workout on "Legs : Beginner Programme" for a complete programme. You can do each workout either once or twice per week. For instance, on Mondays and Thursdays, do this workout; on Tuesdays and Fridays, perform the beginner leg workout. >> Splitting your body over two workouts, instead of following a fullbody programme, allows you to hit all your bodyparts with more energy. A full-body programme is still effective, and is perfect for those who are extremely short on time, but if you have the option, go with an upper/lower or a bodypartdriven split. >>Your first time through this workout, use extremely light weights and concentrate on getting used to the equipment and the movements.   #1 EXERCISE SETS REPS Hammer-Strength Chest-Press Machine 2 12 One-Arm DB Row 2 12 Seated Machine Press 2 12 Back Extension 2 15 Cable Pressdown* 2 12 Machine Curl 2 12 Barbell Wrist Curl** 1 12 Supported Crunch 2 15 * See full description on "Triceps : Beginner Programme". ** See full description on "Biceps : Beginner Programme". HAMMER-STRENGTH CHEST-PRESS MACHINE START: Situate yourself on the bench so that when you grasp the handles, your elbows are in a direct line with your hands. Keep your chest forward as much as possible. MOVE: To raise the weight, forcefully push the handles to full extension (just short of elbow lockout), then reverse the motion. Don’t let the weight rest at the bottom. Keep your elbows out away from your body, not pressed to your sides, to increase the action of the pecs and decrease the involvement of the triceps. _ ONE-ARM DUMBBELL ROW See description on "Back : Beginner Programme". SEATED MACHINE PRESS See description on "Delts : Advanced Routine Bob Cicherillo". _ BACK EXTENSION START: Lie face down on a back-extension bench with your heels under the footpads. MOVE: With your body straight, head neither flexed forward nor extended backward, and your arms crossed over your chest, lower your torso so your body forms an angle that approaches about 90 degrees. Use a smooth motion to rise back up to the starting position. MACHINE CURL See description on "Biceps : Advanced Routine Chris Cormier". _ SUPPORTED CRUNCH START: Lie on your back with your knees flexed to 90 degrees, your ankles and feet resting on a flat bench and your hands behind the base of your neck for support. MOVE: Lift your shoulders off the floor and crunch your ribs and hips toward each other. Hold for a beat, then reverse the motion. Don’t allow your shoulders to touch the floor until the end of the set.   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