Scribd Logo
Upload

Welcome to Scribd!

  • 12 views

    Psu Genrel 2013 14 Misc Non Event UPPERFIX

    Uploaded by

    Kayque Ribeiro
    The document provides three upper body workout options, each consisting of a series of exercises. Option 1 focuses on exercises like dumbbell elevated bench press, wide grip lat pulldowns, and dumbbell flys. Option 2 includes barbell incline press, wide grip pull ups, and dumbbell alternate flat bench. Option 3 has a dumbbell tri-set paired with chin-ups, exercises like arnold press and landmine rows, and finishes with rear delt raises and barbell shrugs. The workouts are designed to target all major upper body muscle groups through challenging compound and isolation moves.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content

    You might also like

    Psu Genrel 2013 14 Misc Non Event UPPERFIX

    Uploaded by

    Kayque Ribeiro
    12 views1 page
    The document provides three upper body workout options, each consisting of a series of exercises. Option 1 focuses on exercises like dumbbell elevated bench press, wide grip lat pulldowns, and dumbbell flys. Option 2 includes barbell incline press, wide grip pull ups, and dumbbell alternate flat bench. Option 3 has a dumbbell tri-set paired with chin-ups, exercises like arnold press and landmine rows, and finishes with rear delt raises and barbell shrugs. The workouts are designed to target all major upper body muscle groups through challenging compound and isolation moves.

    Original Description:

    Original Title

    _psu_genrel_2013_14_misc_non_event__UPPERFIX

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    The document provides three upper body workout options, each consisting of a series of exercises. Option 1 focuses on exercises like dumbbell elevated bench press, wide grip lat pulldowns, and dumbbell flys. Option 2 includes barbell incline press, wide grip pull ups, and dumbbell alternate flat bench. Option 3 has a dumbbell tri-set paired with chin-ups, exercises like arnold press and landmine rows, and finishes with rear delt raises and barbell shrugs. The workouts are designed to target all major upper body muscle groups through challenging compound and isolation moves.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    12 views1 page

    Psu Genrel 2013 14 Misc Non Event UPPERFIX

    Uploaded by

    Kayque Ribeiro
    The document provides three upper body workout options, each consisting of a series of exercises. Option 1 focuses on exercises like dumbbell elevated bench press, wide grip lat pulldowns, and dumbbell flys. Option 2 includes barbell incline press, wide grip pull ups, and dumbbell alternate flat bench. Option 3 has a dumbbell tri-set paired with chin-ups, exercises like arnold press and landmine rows, and finishes with rear delt raises and barbell shrugs. The workouts are designed to target all major upper body muscle groups through challenging compound and isolation moves.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 1

    Mass

     Builder
    Extra  Upper  Strength  Workouts  -­‐  Choose  1  Option  and  Complete

    Upper  #1 Upper  #2 Upper  #3


    DB  Evevator  Bench  Press:  10  Reps  @  every  bench  angle Barbell Incline Press: 4x10
    Clyinder Press, 28 Method: 7 Reps Regular, 7 Reps Slow (5
    count up, 5 count down), 7 reps bottom half, 7 top half
    Wide Grip Lat Pulldowns: 3x10 Wide Grip Pull Up: 4x10

    Dumbbell  Tri-­‐set  SS  with  Chins:


    DB Side Raise: 3x10 DB Alternate Flat Bench: 3x8 each arm
    3  Sets  of  8  Seated  Military  Press  -­‐  then  8  Neutral  Grips  Chins
    3  Sets  of  8  Incline  Press  -­‐  then  8  Wide  Grip  Chins
    DB Fly's: 3x10 Barbell Underhand Inverted Row: 3x10
    3  Sets  of  8  Flat  Bench  Press  -­‐  then  8  Underhand  Chins
    DB Pull Overs: 3x10 MB Alternate Push Up: 3x8 each Arnold Press: 3x10

    Push Up Triple Threat: 10 Normal, 10 Hands on bench, 10


    Landmine Row: 3x8 each DB Rear Dealt Raise: 3x10
    feet on bench
    TRX Triple Threat Row: Underhand x 10, Over Hand x10, DB  Lateral  Raise Barbell Shrug: 3x20
    Neutral x10
    Plate  Front  Raise 3x10  each
    DB Fly's: 3x10 Band Front Raise: 3x10
    TRX  Rear  Delt  Fly
    DB Pull Overs: 3x10 Diamond Push Ups: 3x20
    Shrug  Life:  Grab  Dumbbells,  Shrug  10  times,  go  up  5  lbs,  no  
    rest
    Trap Bar Shrug: 3x8 Band Curl: 3x20
    Zottman  Curl:  3x12
    DB Alternating Upright Row: 3x8 Chain Overhead Tricep Extension: 3x20
    Weighted  Bench  Dips:  3x12
    DB Curl, 28 Method: 7 Reps Regular, 7 Reps Slow (5 count
    Barbell Skull Crushers: 2x10
    up, 5 count down), 7 reps bottom half, 7 top half
    Barbell  Wrist  Curls:  3x20
    DB Hammer Curls: 2x10

    DB Overhead Tricep Extension: 2x10

    You might also like