30-DAY

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UPPER BODY
CHALLENGE
AN ALEXA JEAN FITNESS PROGRAM

SHOULDERS + ARMS + BACK

COPYRIGHT 2015 Lex Brown LLC

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This E-Book (30-Day Upper Body Challenge) and its associated content are for informa-
tional purposes only. Before performing any suggested testing and/or exercise assess-
ments and practices, you should consult with a qualified professional who is familiar with
such exercise assessment techniques and may properly interpret the results.

By using this E-Book (30-Day Upper Body Challenge) you agree to hold harmless Alexa
Brown, Alexa Jean Fitness, www.alexajeanbrown.com and Lex Brown LLC from any liabil-
ity or personal injury associated with any content on this E-Book (30-Day Upper Body
Challenge).

We do not guarantee you will lose any weight just from reading this document. Your results
are completely dependent on what you do with this knowledge.

If you're unsure if you should follow any of the guidelines mentioned within any of the con-
tent of this E-Book or site related to this content, contact a qualified professional.

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#alexajeanfitness
SHARE YOUR PROGRESS
Take a before picture and at the end of each
week take a progress picture.

Tag me in your progress and transformation

photos on instagram #upperbodyguide

#alexajeanfitness and

#AJFtransformations

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WORDS TO LIVE BY

ITS NOT ABOUT

BEING GOOD
AT SOMETHING
ITS ABOUT
BEING GOOD
YOURSELF
TO

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Week 1
MONDAY
Complete this circuit 3 times with 1 minute rest between each round.

SIDE PUSH-UP 10 REPS - EACH SIDE

TRICEP DIP 10 REPS

WALKING PLANK 10 REPS

DUMBBELL CURL 12 REPS

HAMMER CURL 12 REPS

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Week 1
TUESDAY
Complete this circuit 3 times with 1 minute rest between each round.

OVERHEAD DUMBBELL PRESS 15 REPS

BENT OVER LATERAL RAISES 12 REPS

SIDE LATERAL RAISES 12 REPS

DUMBBELL UPRIGHT ROWS 12 REPS

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Week 1
WEDNESDAY
REST DAY / STRETCH DAY

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Week 1
THURSDAY
Complete this circuit 3 times with 1 minute rest between each round.

DUMBBELL UPRIGHT ROW 10 REPS

STIFF LEG DEADLIFT 10 REPS

PLANK ROW 10 REPS - EACH ARM

DEADLIFT 15 REPS

Copyright 2015 Lex Brown LLC

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Week 1
FRIDAY
Complete this circuit 3 times with 1 minute rest between each round.

TRICEP DIP 12 REPS

HAMMER CURL 15 REPS

OVERHEAD DUMBBELL PRESS 15 REPS

DUMBBELL UPRIGHT ROW 12 REPS

DEADLIFT 15 REPS

Copyright 2015 Lex Brown LLC

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Week 1
SATURDAY
REST DAY

Week 1
SUNDAY
REST DAY

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Week 2
MONDAY
Complete this circuit 3 times with 1 minute rest between each round.

OVERHEAD SINGLE ARM TRICEP EXTENSION 12 REPS

LYING SINGLE ARM EXTENSION - PALM FACING YOU 12 REPS - EACH

WALL PUSHUP 10 REPS

DUMBBELL CURL 12 REPS

HALFWAY DUMBBELL CURL 10 REPS

Copyright 2015 Lex Brown LLC

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Week 2
TUESDAY
Complete this circuit 3 times with 1 minute rest between each round.

FRONT DUMBBELL RAISES 12 REPS

DUMBBELL UPRIGHT ROWS 15 REPS

ARM CIRCLES 30 REPS

SIDE LATERAL RAISES 12 REPS

Copyright 2015 Lex Brown LLC

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Week 2
WEDNESDAY
REST DAY / STRETCH DAY

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Week 2
THURSDAY
Complete this circuit 3 times with 1 minute rest between each round.

REVERSE FLYS 12 REPS

DUMBBELL ROWS - PALM FACING YOU 12 REPS

DUMBBELL ROWS - PALMS AWAY FROM YOU 12 REPS

DUMBBELL SHRUGS 15 REPS

Copyright 2015 Lex Brown LLC

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Week 2
FRIDAY
Complete this circuit 3 times with 1 minute rest between each round.

LYING SINGLE ARM EXTENSION 12 REPS - EACH ARM

OVERHEAD DUMBBELL PRESS 15 REPS

PLANK ROW 10 REPS = EACH ARM

DUMBBELL CURL 12 REPS

DEADLIFTS 15 REPS

Copyright 2015 Lex Brown LLC

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Week 2
SATURDAY
REST DAY

Week 2
SUNDAY
REST DAY

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Week 3
MONDAY
Complete this circuit 3 times with 1 minute rest between each round.

SIDE PUSHUP 15 REPS - EACH ARM

WALL PUSHUP 12 REPS

DUMBBELL CURL 15 REPS

WALKING PLANK 10 REPS

HAMMER CURLS 15 REPS

Copyright 2015 Lex Brown LLC

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Week 3
Tuesday
Complete this circuit 3 times with 1 minute rest between each round.

SINGLE ARM OVERHEAD DUMBBELL PRESS 10 REPS - EACH ARM

DUMBBELL UPRIGHT ROWS 15 REPS

SIDE LATERAL RAISES 12 REPS

ARM CIRCLES 45 REPS

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Week 3
WEDNESDAY
REST DAY / STRETCH DAY

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Week 3
THURSDAY
Complete this circuit 3 times with 1 minute rest between each round.

REVERSE FLYS 12 REPS

DUMBBELL SHRUGS 20 REPS

STIFF LEG DEADLIFT 12 REPS

PLANK ROW 12 REPS

Copyright 2015 Lex Brown LLC

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Week 3
FRIDAY
Complete this circuit 3 times with 1 minute rest between each round.

TRICEP DIP 15 REPS

WALKING PLANK 10 REPS

OVERHEAD DUMBBELL PRESS 15 REPS

DUMBBELL ROW - PALMS FACING 12 REPS

DUMBBELL ROW - PALMS AWAY 12 REPS

Copyright 2015 Lex Brown LLC

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Week 3
SATURDAY
REST DAY

Week 3
SUNDAY
REST DAY

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Week 4
MONDAY
Complete this circuit 3 times with 1 minute rest between each round.

LYING SINGLE ARM EXTENSION PALMS FACING 12 REPS - EACH ARM

TRICEP KICKBACKS 15 REPS - EACH ARM

SINGLE ARM DUMBBELL CURL 12 REPS - EACH ARM

PUSHUP OR MODIFIED PUSHUP 10 REPS

SINGLE ARM HAMMER CURLS 12 REPS - EACH ARM

Copyright 2015 Lex Brown LLC

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Week 4
TUESDAY
Complete this circuit 3 times with 1 minute rest between each round.

FRONT DUMBBELL RAISES 12 REPS

REVERSE FLYS 12 REPS

DUMBBELL UPRIGHT ROWS 15 REPS

SIDE LATERAL RAISES 12 REPS

Copyright 2015 Lex Brown LLC

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Week 4
WEDNESDAY
REST DAY / STRETCH DAY

Copyright 2015 24 Lex Brown LLC

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Week 4
THURSDAY
Complete this circuit 3 times with 1 minute rest between each round.

DUMBBELL DEADLIFTS 15 REPS

PLANK ROW 12 REPS - EACH ARM

DUMBBELL ROW - PALMS AWAY FROM YOU 12 REPS

DUMBBELL SHRUGS 20 REPS

Copyright 2015 Lex Brown LLC

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Week 4
FRIDAY
Complete this circuit 3 times with 1 minute rest between each round.

WALKING PLANK 15 REPS

TRICEP KICKBACKS 12 REPS - EACH ARM

DUMBBELL CURLS 12 REPS

REVERSE FLYS 12 REPS

OVERHEAD DUMBBELL PRESS 15 REPS

Copyright 2015 Lex Brown LLC

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Week 4
SATURDAY
REST DAY

Week 4
SUNDAY
REST DAY

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GET CONNECTED

instagram.com/alexajeanfitness

instagram.com/alexajeanbrown

www.alexajeanbrown.com

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