Daily Archives: March 21, 2011
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! ;)
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)
Cardio: 10 minutes on the rowing machine, alternating grips
Straight set (x3):
Cable lateral raise (top and front of shoulder, traps)
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.
|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|
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.
|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|
|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|
|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
|Barbell bicep curl||12||20 lbs||3|
|Incline curl||12||10 lb dumbbells||3|
Triceps – Alternating 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!!