Upper body builder

In this workout sample of a customized program, we are going to push the upper body to it's limits! In this particular workout the person has access to a gym and is looking to add muscle size and strength. We are going to be performing Progressive Overload. Progressive Overload will allow you to manipulate sets, reps, and intensity over a period of weeks. The goal is to start with a low intensity and by the end of the month be at a very difficult intensity. We are going to gauge our intensity with something called Reps in Reserve (RIR). What this means is if you are performing a bench press with a 2 reps RIR and you complete 10 reps but you think you could of done 12, your RIR is 2. Using RIR instead of a set rep range will allow us to fatigue the muscle greater over a period. Sometimes when people receive a program the reps may be to much or not enough for the client, RIR's takes that problem out of the equation. Over the month we will lower the RIR making the exercise more intense. We will also add reps and sets as we proceed through the month. For this upper body builder, we are going to start with at Dumbbells' Bench Press. You will do 2 sets, with a weight that you can do at least 8 reps with but not more than 20. You will perform reps until you hit your 2 RIR, you will then break, and repeat. On the chest fly you will perform the same 2 RIR's but you are going to go for 3 sets instead of 2. Also, You can do both arms at a time or just the one arm as shown below Next, we will do the 1 arm DB row supported on the bench (see video) We will do 2 RIR for 2 sets. On the Lat pull down we are doing a 2 RIR for 3 sets For both the Triceps Push down and the Barbell Curl you will be doing 2 RIR's for 4 sets Tips: If it feels to easy to complete than it probably is. Don't be afraid to progress slowly, especially if you are new to fitness or a gym setting.

Exercises NOTES
1

Two-arm Dumbbell Chest Press

Lie on a flat bench with the knees bent with the feet flat on the floor and straight and hip-to-shoulder-width apart. Hold a dumbbell in each hand at chest level slightly outside of the body with the elbows flexed. Press both dumbbells up and together, fully extending the arms. Hold. Return the dumbbells to the start position. Repeat for the desired number of repetitions.
2

Alternating-arm Sectorized Chest Fly

Adjust the machine so that the hands will be at approximately chest height. Sit on the machine with good posture with shoulder blades pulled back. Brace your core and pull both arms forward until hands are close together. In a controlled manner, bring one arm back until the arm is slightly past the side of the body or until the chest has reached full length. Return to the starting position and repeat with the other arm. Make sure not to let the chin jut forward, shoulder blade lift up or lock the elbow.
3

Single-arm Supported Dumbbell Row

Support your body by placing one hand and knee on the bench in a modified ""all-fours"" position. Hold a dumbbell in the free hand. Maintain KCCs. Keep the spine neutral and draw the abs in. Pull the dumbbell to the torso. Lower under control. Repeat.
4

Machine Lat Pulldown

1. Sit under a lat pulldown machine, holding a bar or handles overhead with your palms facing away.
2. Keeping your torso stable, chest up, and shoulder blades back and down, pull your arms down so that your hands are at shoulder level.
3. Allow your arms to slowly straighten back overhead.
4. Continue for the full set.

Be sure to: Initiate the movement by sliding your shoulder blades back and down, and then drive your elbows toward the floor.

You should feel it: Working your back and arms.
5

Barbell Biceps Curl

1. Standing with both feet shoulder width apart holding a barbell with your palms up.
2. Keeping elbows still, lift bar to shoulders.
3. Return to start position and repeat for prescribed number of repetitions.

Be sure to: Do not allow back to move during exercise. Keep stomach tight throughout entire range of motion.

You should feel it: Working your biceps.
6

Two-arm Standing Triceps Pressdown with Rope

1. Attach a rope to the high pulley of a cable machine. Grab the ends of the rope and stand facing the machine with your feet shoulder-width apart.
2. Push the rope downward until your elbows are fully extended.
3. Slowly return to the starting position.
4. Continue for the remainder of the set.

2-3 of 10
Sharon - 7.5 Jim 12.5

Be sure to: Stand tall with your torso stable and your shoulder blades pulled back and down throughout the movement.

You should feel it: Working your triceps and shoulders.
7

Alternate-arm Standing Dumbbell Lateral Raise

Stand with your feet straight and knees slightly bent. Draw in the belly button. Hold a dumbbell in each hand with the palms facing each other and the arms at the side of the body. Raise your right arm up and away from the side of the body with the palms down to shoulder level. Do not shrug the shoulders or arch the back. Hold. Return the arm to the side of the body. Repeat with the left arm. Perform for the desired number of repetitions.