Upper Body

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

Upper Body : Power & Strength Routine

UPPER BODY  POWER & STRENGTH ROUTINE PURE, BRUTE STRENGTH IS BORN from the kind of power-moves you’d observe in an Olympic-lifting training facility. These aren’t your typical massbuilding exercises that target a specific muscle group while trying to minimise ancillary involvement. They require explosive precision, and an all-out engagement of multiple muscle groups in order to complete the lift. The result, however, is dense, thick-to-the-bone muscle development. >> If possible, do this routine with a partner, who can keep a watchful eye on your form. >> If you want to take it to another level after 3–4 weeks, add an extra highpower 3-rep set to the first four exercises.   #5 EXERCISE SETS REPS High-Pull Snatch 4 10, 10, 8, 6 Power DB Raise 4 10, 8, 8, 6 Deadlift 3 10, 8, 6 Flat-Bench DB Press 3 10, 8, 6 Barbell Good Morning 2 10 Close-Grip DB Press 2 10 Alternating DB Curl 2 10 The Deadlift is on "Legs : 15-Minute Routine"; the Flat-Bench DB Press is on "Chest : 15-Minute Routine"; the Close-grip DB Press is on "Triceps : At-Home Training"; and the Alternating DB Curl is on "Biceps : Beginner Programme". HIGH-PULL SNATCH START: Stand holding either dumbbells or a barbell at arms’ length. Then bend at your knees and waist so that the weight rests at knee level. MOVE: Extend at your ankles, knees and hips, as if jumping, to lift the bar up to your neck, pulling your elbows back at the top. Rather than stopping here, raise the weight overhead in one continuous motion by rolling your wrists back and pushing the bar overhead. Lower the bar to return to the start position. POWER DUMBBELL RAISE START: Stand erect holding a pair of dumbbells at your sides, knees slightly bent, feet shoulder-width apart and toes slightly pointed out. MOVE: Bend your knees slightly and then straighten them as you raise the dumbbells up toward your armpits. As the weights approach that position, push off the balls of your feet. BARBELL GOOD MORNING START: Stand with a barbell resting across your traps. MOVE: Keep your knees loose and lean forward at the waist until your torso is almost parallel to the ground, maintaining a neutral spine position as you descend. Return to the start position. On this exercise, it’s essential you maintain a tight, arched lower back; if your back rounds at any point during a repetition, you put your spine at risk for injury.   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

Upper Body : At-Home Training

UPPER BODY  AT-HOME TRAINING LIKE THE 20-MINUTE WORKOUT, this programme takes advantage of supersets. However, if workout time isn’t a concern for you, you have the option of doing all of these exercises as straight sets rather than supersetting them. Either way, this workout will build some serious muscle. >> Yes, this workout says “At-Home”, but don’t be afraid to take this bad boy to the gym with you. It is a solid programme for either locale.   #4 EXERCISE SETS REPS Barbell Row (superset with) Incline DB Press 3 3 8-12 8–12 Flat-Bench Press (superset with) One-Arm DB Row 2 2 8–12 8–12 Seated DB Press (superset with) Mixed-Grip Barbell Shrug 3 3 8–12 8–12 Bent-Over Lateral Raise (superset with) Upright Row 2 2 8–12 8–12 Alternate DB Curl (superset with) DB Kickback 2 2 8–12 8–12 Seated Knee-Up (superset with) Crunch 2 2 20 20 Example of a superset: do the barbell row for 8–12 reps, followed immediately (no rest) by 8–12 reps of the incline press. That’s one superset. Then rest 30–90 seconds and repeat the process. Once you complete three supersets, move onto the next superset combo — flat-bench presses and one-arm rows. The Incline DB Press is on "Chest : Advanced Routine : Omar Deckard"; the Crunch is on "Abdominals : Advanced Routine Stan McQuay". SEATED DUMBBELL PRESS See description on "Delts : Advanced Routine Gunter Schlierkamp". _ MIXED-GRIP BARBELL SHRUG START: Grasp a barbell with a mixed grip (one hand over, one under) to help you with a heavier weight. MOVE: The shrug is a simple up-and-down movement; don’t roll your shoulders — it doesn’t provide any added muscular stimulus and actually increases the chances of injury. When shrugging, keep your arms as straight at possible as you try to touch your traps to your ears. BENT-OVER LATERAL RAISE See description on "Delts : Advanced Routine Craig Titus". _ UPRIGHT ROW See description on "Delts : Advanced Routine Bob Cicherillo". (Replace the EZ-bar with a barbell.) BARBELL ROW See description on "Back : Beginner Programme". _ ONE-ARM DUMBBELL ROW See description on "Back : Beginner Programme". _ BENCH PRESS See description on "Chest : Advanced Routine : Dexter Jackson". DUMBBELL KICKBACK See description on "Triceps : Advanced Routine Darrem Charles". _ SEATED KNEE-UP See description on "Abdominals : Advanced Routine Richard Jones".   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

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

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