Full Upper Body Workout

Here's a upper body workout for you! It's intense, but if you include this workout 3 times per week. You'll see results, and , im all about results! ;)  So lets get started! You'll need  a pair of dumbells, some water, and an exercise mat. You'll be performing each station in circuit format, once your done with the the first circuit you'll be performing it another time for a total of 2 circuits.  There are going to be Three Stations.   I'll include the video's on how to perform these exercises after the breakdown.  =) Enjoy, and subscribe to the blog for weekly workout routines. Comment's and feedback are welcome!

Station 1

 Bicep Curls 10 reps 

 Immediately follow with pushups for 10 reps  

 REST

Tricep kick backs, 10 reps

Immediately follow with chair dips  for 10 reps 

 Rest

Lateral raise 10 reps 

Immediately follow  pike press' for 10 reps

 Rest

Repeat station once more and then move on to the next station

Station 2

Chest Flys 10 reps

Immediately follow with pushups 10 reps

Rest

Dumbell Chest press 10 reps

Immediately follow with dumbell pushups w/ row 10 reps

Rest

Dumbell Back Rows 10 reps per arm

Immediately Follow with Supermans 10 reps

Rest

This completes station 2,  do this station once more.  Move on to station 3

Station 3

Reverse Crunch 20 reps

Immediately follow with plank hold 30 seconds

Leg Raises 20 reps

Immediately follow with plank hold 30 seconds

Mason Twists 30 reps

Immediately follow with side plank hold (right side) 30 seconds

Bicycle Crunch 20 reps

Immediately follow with side plank hold (left side) 30 seconds

This completes station 3, do it once more.

This is the end of the full  upperbody workout! I hope you liked it ;) 

 



Bicep curls

Tricep Kick Back

Chair Dips

Lateral Raise

Pike Press

Chest Fly's

Chest Dumbell Press

Dumbell pushup with back row

Superman

Reverse Crunch

Plank Hold

Leg Raises

Mason Twists

Bicycle Crunch

Side Plank Hold