Archive for February, 2015

Hello All,

So recently my workouts have been all over the place. I recently pulled my right glute. I am not sure how it happened. Might have been from doing push ups of all things. I won’t be doing any lower body training until the middle of next week. SO I decided to post some upper body work out options. These are just a few I have used, but there are countless others.

Upper Body Combo 1 (Push/Pull or Chest and Back)
Bench Press
Bent Over Row (as close to 90 degrees as possible)
Dumbbell Pull Over

Upper Body Combo 2 (Shoulders,Back,Triceps)
Overhead Press
Dumbbell Row
Lateral Raise

Upper Body Combo 3 (Chest,Delts,Biceps,Triceps)
Close Grip Bench Press
Overhead Press
Barbell Curls

Upper Body Combo 4 (Back, Delts, Triceps)
Bent Over Row
Behind Neck Press (only if you can do correctly)
French Press

Full-Arm Workout
Barbell Curl
Pull Over
Hammer Curl
French Press
Barbell Wrist Flexion/Extension
Forearm Roller or Hand Gripper

Chest Workout
Bench Press (any variation)
Dumbbell Fly (any variation)
Push Ups (any variation for 100 total reps)

The above are just combinations that I have used together. There are probably more that I have used but these are just a few of countless combinations.

This is what I did today. I had a lot of rest and energy, plus it was too cold to leave the house. 🙂

Upper Body Session (Chest/Back, Upper Arm(Triceps,Biceps)

Flys:

15 x 15,15,15,15,15

Bench Press:
95 x 15
115 x 10
140 x 6
125 x 8,6
95 x 10

Bent Over Row:
95 x 15
115 x 10,10,10
95 x 12

BB Curl:
55 x 15
65 x 10
75 x 6
60 x 8,8

DB Pull Over: going up in weight next time.
40 x 15,15,15

DB Row: pretty tough
50 x 10,10,10

Hammer Curl:
25 x 15,15,15

Tricep Kickback:
15 x 15,15

75 crunches and 50 reverse crunches to finish.

That is all! 🙂

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