Here is a great circuit workout for your upper body. Perform one set with 8-20 repetitions at 40-60% of your max. Repeat this circuit three times.
|1. Chest - Anchored Incline Flyes with exercise bands||8-20|
|2. Tricep Pushdowns
|3. Single Seated Rows with Exercise bands
|4. Preacher Curls with dumbbells
|5. Dumbbell shoulder press
|Repeat this sequence three times without any rest.|
1. CHEST - EXERCISE BAND ANCHORED INCLINE FLIES
Starting Position: Secure the band at floor level and kneel with your back to it. Grip the handles with your arms extended out, palms turned forward.
Movement: Exhale as you pull the handles up and together at chest level. Your arms should have just a slight bend in them. Inhale as slowly return the handles back down to the starting position. Repeat as required.
2. TRICEP PUSHDOWNS
Stand, facing cable, in good body alignment (abs tight, chest up, back straight) with feet in comfortable position. Grip bar (palms down) and position upper arms perpendicular to the floor with elbows bent at 90 degrees. Keeping back straight, slightly bend forward. In a controlled motion, keeping upper arm perpendicular to the floor, push bar down, until arms are approximately straight. Contract triceps fully, without compromising form. While maintaining the controlled motion, return bar to starting position. Do not allow muscles to relax before next repetition.
3. BACK - EXERCISE BAND SINGLE SEATED ROW
Starting Position: Sit on an exercise matt with your right leg stretched out in front of you and your left knee bent. Wrap the band around the soles of your right shoe and grip the handles in your right hand with your arm fully extended out in front of you, thumb turned up.
Movement: Exhale as you pull the handles towards you, keeping your elbow close to your side. Inhale as you slowly return the handles back to the starting position. Repeat as required.
4. BICEPS - BALL DB PREACHER CURLS II
Starting Position: - Lie with your chest on an exercise ball and your knees slightly off of the floor. Place your elbows over the front of the ball closer than shoulder width apart with palms facing up and elbows slightly bent. Grip a dumbbell in each hand.
Movement: - Exhale, bending only your right elbow and curl the dumbbell up to your shoulder. Inhale while lowering your right arm to the starting position. Exhale while you curl the dumbbell in your left hand up to your shoulder. Inhale as you lower your left arm back down to the starting position. Repeat as required.
5. SHOULDERS - DUMBBELL SHOULDER PRESS
Starting Position: - Start with a dumbbells at shoulder level.
Movement: - Exhale as you press the weight overhead to a straight-arm position, coming close to touching the dumbbells at the top. Inhale as you slowly lower the dumbbells to the starting position. Repeat as required.