Swiss Ball Workout

Upper Body

This is a general fitness workout.  For those of you that are only able to make to the gym and lift a couple times a week, this is a great way to alter your upper body day.  I would suggest you do three sets of high reps (15-25) and keep the weight light, especially if you are not accustomed to using the swiss ball.  By using the swiss ball you will have to stabilize your core more than you are accustomed to and therefore making everything just a little bit harder.  As always you will want to reach failure on your last set. You can superset the exercises to save time.  Your primary movers will rest while the opposing muscle group works.  The one thing that won't get to rest is your core.  Have fun!

Superset 1:  S.B. Flat D.B. Press/S.B. Cable Pulldowns (Use a cable cross w/ your palms forward)

Superset 2: S.B. Incline Fly's/S.B. Seated Rows

Superset 3:  S.B. Cable Fly's/High Pulley Rows

Superset 4:  S.B. Shoulder Press/S.B. Low Pulley Rows

Superset 5: S.B. Anterior/Lateral Raises

Superset 6: S.B D.B. Curls/S.B. Overhead Tricep

Superset 7: S.B. Push-ups/Horizontal Pull-ups (Feet on the ball)

If you have any questions call Todd at (303) 870-6206 or email todd@peakspeedandstrength.com