General Fitness

Beginner Upper Body Workout

This workout is designed for the person just starting a lifting routine.  The goal of this workout  is to set a base layer of training so that you can build for the future.  These are basic exercises that will hit all the major muscle groups in the upper body.  To begin, you should do  3 sets of 12 repetitions.  Starting with a high repitition workout (greater than 15) or a heavy workout (sets of 8 or less) can lead to injury.  You should do this workout for 4-6 weeks and then move to your next phase of training. You should add weight each sest and reach muscle failure on your last set around 10 or 11 repetitions.  If you can complete all three sets you know to increase the weight next time.

Superset 1:  Smith Machine Bench Press & Lat Pull Downs

Superset 2:  Cable Fly's & Seated Rows

Superset 3:  Shoulder Press & Upright Rows

Superset 4:  Anterior Raises & Lateral Raises

Superset 5:  Seated Curls (Palms facing In) & Tricep Push-down

Good Luck!  If you need help contact: todd@peakspeedandstrength.com