Workout #4: 10 Minute Upper Body

Because this is a quick routine, I would challenge you to MAXIMIZE your weight...For example, in shoulders, I typically do 10-15 lb. dumbbells, so in this workout, I did 20 lb. dumbbells. I will put a sample of the weight I did, but just go with your own level of progress.

In the workout, you'll work 5 areas of the upper body, performing three movements each. Each of the five areas should take about 2 minutes.

Muscle Group 1: Shoulders

1x10 upward rows: Holding a barbell or two heavy dumbbells in front of you with your palms facing back, raise the weight up to your chest so your elbows point out.

1x10 military press: Holding two heavy dumbbells at about ear height with wrists facing in front of you, push weights toward each other so you have both hands raised above your head.

1x10 side raises: Holding two dumbbells at your sides, raise your arms straight out to the side to shoulder height.

Muscle Group 2: Biceps

1x10 hip-to-waist bicep curl: Holding a heavy barbell with both hands, palms up, raise the barbell from a resting position to your waist and slowly lower it back to your resting position.

1x10 waist-to-shoulder bicep curl: Holding the same barbell, palms up, start the movement at the waist position and raise to your shoulders. Return to waist position.

1x10 full bicep curl: Start in the resting position and raise the barbell from the front of your thighs up to your shoulders. Don't swing your upper body to do so...lock your elbows at your sides so your biceps are doing all the work.

Muscle Group 3: Triceps

1x10 tricep overheads: Raise a heavy dumbbell over your head. Lower the weight behind your head so your elbows are pointing forward and your arm forms a 90 degree angle at the elbow. Be sure to keep your elbows pointing forward through the entire movement.

1x10 tricep kickbacks: Holding two heavy dumbbells at hip height with a slight bend in the elbow, push the weights backwards to a straight-arm position.

1x10 tricep dips: With your hands resting on a bench or a chair and feet on the floor (straight legs, upper body tall), lower your booty toward the floor until your bum is 3-6 inches from the floor. Raise back to starting position.

Muscle Group 4: Chest

1x10 bench press: Lying with your back on a bench (or on the floor), push dumbbells or barbell from the middle of your chest straight toward the ceiling. Slowly lower back down.

1x10 chest flies: Two options for positioning on this one: you can either remain lying on a bench, or you can stand up. Holding two dumbbells straight in front of/above you, open up your arms like you're going to give someone a hug (out to the sides, elbows only slightly bent). Bring the weights back together in front.

1x10 wide pushups: In wide pushup position (arms placed a bit more than shoulder width apart), either on your toes or knees, lower your body down to about 3 inches from the floor and raise up again.

Muscle Group 5: Back

1x10 back flies: With knees slightly bent, you can either have a wide stance (feet a bit more than shoulder width apart), feet close together, or pop one of your heels off the floor, hold dumbbells in front of you and lean forward from your waist. Raise arms with a slight bend in the elbow so that you can feel your shoulder blades trying to squeeze together. Return to starting position.

1x10 swimming breaststroke: Lying face-down on a mat or bench, with light weights (maybe 3 lb.) or no weights,take both hands above your head so you look like you're about to dive into a pool and then pull arms in a circular motion back toward your waist. It's almost like you're trying to draw a circle from above your head to your waist.

1x10 back extensions: Stand with feet hip width apart and hold a weighted bar across your upper back with palms facing forward. Lean forward from your hips until your back in parallel with the floor. Then stand back up.

SAMPLE WEIGHT:

Shoulders:
Upward Row: 40 lb. barbell
Military Press: 20 lb. dumbbells
Side Raises: 15 lb. dumbbells

Biceps:
40 lb. dumbbell for all movements

Triceps:
Overheads: 25 lb. dumbbell
Kickbacks: 30 lb. dumbbells
Dips: I added a 20 lb. dumbbell on my lap; this is totally optional

Chest:
Bench press: 50 lb. barbell
Chest flies: 15 lb. dumbbells
Wide pushups: ---

Back:
Flies: 15 lb. dumbbells
Breaststroke: 3 lb. dumbbells
Extensions: 25 lb. bar (can use a barbell, but I wouldn't use more than 20 lb.)