Daily Archives: March 21, 2011

Move It Monday – Upper-Body Workouts

Welcome to the first day of the PIPES Challenge!!

If you’re wondering what the hell I’m talking about, you can read all about it right here.

I’m taking part in Morgan’s six week challenge to build upper-body strength. My challenge however will be a little different. I’m recovering from reconstructive surgery on my left elbow. I just started physiotherapy to get my muscles moving the joint again. My goal is to be able to almost fully extend my left arm on my own by the end of the challenge.

My arm exercises currently involve a belt and a bag of frozen peas.

Regardless, I do have a ton of tough upper-body workouts up my sleeve (pun intended) and it’s only fair to share. Below are three different types of upper-body workouts. That will hopefully challenge those pipes in new way and get you ready for the gun show in six weeks! ;)

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Upper-Body For The Attention Deficit

Aim for around 12 reps for each exercise. Choose whatever cardio machines you like, or leave it out. With cardio, it takes a little over an hour.

Warm-up: 15 minutes on the elliptical, increasing resistance

Straight set (x3):
Dumbbell pullover (chest, back of shoulders, lats, rhomboids,triceps)

Alternating sets (x3):
Incline chest fly (chest, front of shoulders, biceps)
Incline dumbbell row (lower lats, rhomboids, middle traps)

Cardio: 10 minutes on the rowing machine, alternating grips

Straight set (x3):
Cable lateral raise (top and front of shoulder, traps)

Alternating sets (x3):
Dumbbell twist curl (biceps)
Forward triceps extension (triceps)

Cardio: 10 minutes on the stairmaster, increasing speed  

Upper-Body For The Heavyweight

Recommended for the advanced. A workout that has you lifting heavy at low reps and extra sets. Knowing your limits and using proper form are extremely important. The weight below is what I use for this workout, therefore just a guideline.

Exercise Weight Reps Sets
One arm dumbbell snatch  25 lbs 4-6 4
Romanian deadlift to row  60 lbs 4-6 4
Wide-grip lat pulldown  70 lbs 4-6 4
Barbell bench press 60 lbs 4-6  
Push-up  on toes to failure  
Incline dumbbell shoulder press  25 lbs ea 4-6 4
Incline dumbbell curl 12 lbs ea 12 3
Tricep pulldown 40 lbs 12 3

 

Upper-Body Pyramids

Pyramid sets get deep into your muscle tissues, really stimulating growth. The weight listed are just an example of how it varies with each set. Go with whatever challenges you the most.

Back:

Exercise Reps Weight
Wide-grip lat pulldown  12 45 lbs
Seated cable row  12 40 lbs
Wide-grip lat pulldown  8 55 lbs
Seated cable row  8 50 lbs
Wide-grip lat pulldown  6 65 lbs
Seated cable row  6 60 lbs
Wide-grip lat pulldown  10 45 lbs
Seated cable row  10 40 lbs


Chest:

Exercise Reps Weight
Dumbbell bench press  12 20 lb dumbbells
Standing cable fly 12 10 lbs each hand
Dumbbell bench press  8 22.5 lb dumbbells
Standing cable fly 8 12.5 lbs each hand
Dumbbell bench press  6 25 lb dumbbells
Standing cable fly 6 15 lbs each hand
Dumbbell bench press  10 20 lb dumbbells
Standing cable fly 10 10 lbs each hand


Shoulders:

Exercise Reps Weight
Arnold press  12 12.5 lb dumbbells
Barbell upright row  12 20 lb barbell
Arnold press  8 15 lb dumbbells
Barbell upright row  8 20 lb barbell
Arnold press  6 17.5 lb dumbbells
Barbell upright row  6 30 lb barbell
Arnold press  10 12.5 lb dumbbells
Barbell upright row  10 20 lb barbell


Biceps –
Alternating Sets

Exercise Reps Weight Sets
Barbell bicep curl 12 20 lbs 3
Incline curl  12 10 lb dumbbells 3


Triceps
– Alternating Sets

Exercise Reps Weight Sets
Skull crusher  12 20 lbs 3
Forward tricep extension  12 20 lbs 3

 

As always, leave any questions about the workouts below. Let me know if you need alternates for any of the exercises because of equipment restrictions, injuries, etc. Most importantly – have fun!!

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