Gym Workout: Upper Body Only
General
Beginner
None
Plan Details
The Gym Workout: Upper Body Only routine by JefitTeam is a 2 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is an intermediate level gym workout that targets all major muscle groups making up the upper body only, Work on your legs and core on your own on opposite days (Tue and Fri). Your goal is to prepare the body for the upcoming workout session by doing 5-minutes on the rowing machine (erg). Finish each session by doing the same short cardio bout, post workout as your cool-down. Perform three sets per body part. Start light and and heavy. All sets are to completed using a 12, 10, 8 rep. format in session one and 3x8 in session two, using much heavier weight. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Session 1
Est. 91 min
11 exercises
Rowing
1 Set
Machine Iso Lateral High Row
3 Sets x 12,10,8 Reps
Dumbbell One-Arm Row
3 Sets x 12,10,8 Reps
Leverage Chest Press
3 Sets x 12,10,8 Reps
Machine Fly
3 Sets x 12,10,8 Reps
Dumbbell 3 Way Shoulder Raise
3 Sets x 12,10,8 Reps
Dumbbell Seated One-Arm Shoulder Press
3 Sets x 12,10,8 Reps
Barbell Curl
3 Sets x 12,10,8 Reps
Dumbbell Concentration Curl
3 Sets x 12,10,8 Reps
Machine Seated Tricep Dip
3 Sets x 12,10,8 Reps
Rowing
1 Set
Thu
Session 2
Est. 86 min
11 exercises
Rowing
1 Set
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Machine Lateral Shoulder Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell High Curl
3 Sets x 8 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
Rowing
1 Set
