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Justification
8 Principles of Training
Workout Plan
Workout Plan
Goal: to increase upper body strength
Day 1: Do 4 sets of 10 biceps curls on the right arm and 4 sets of 10 biceps curls on the left arm. Switch arms every other set. Weights should be 8 lbs. Rest for 10 seconds in between sets. On the second week do 15 reps. In the second repetition week of your work out plan, do 4 sets of 15 bicep curls.
Day 2: Do 2 sets for planks for 2 minutes each. Take a 2 minute break in between sets. In the second repetition week of your work out plan, do 2 sets of planks for 2:30 each.
Day 3: Tricep Dips. Do 2 sets of 15 tricep dips. Rest for 1 minute in between sets. In the second repetition week of your work out plan, do 3 sets of 15 bicep curls.
Day 4: Grab a pair of 8 lbs weights and let them hang at arm's length next to your sides with your palms facing forward. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Immediately push your hips back and lower your body into a squat, until your thighs are at least parallel to the floor. Stand up and press the dumbbells over your head. That's 1 rep. Return to the starting position and repeat.
Alternative Exercises:
Day 1: Arm Circles-With a 3-8 pound weight in each hand, stand up straight with your arms out to your side, raised to shoulder-height. Rotate your arms forward in small, circular motions for ten counts then switch to do circles in the opposite direction for another ten counts. Do 3 sets of this with a 30 second break in between. In the second repetition week of your work out plan, do 4 sets.
Day 2: Put your body in the position shown in the image and hold this position for 2 minutes. Do 3 sets of this and take a one minute break in between sets. In the second repetition week of your work out plan, do the same exercise, but hold for 2:30.
Day 3: Hold a 5 lbs weight in each hand and stand with your feet shoulder-width apart, arms at your sides, palms in with arms straight but not locked, raise the weights diagonally in front of you, so that your arms form a V shape, until your arms are parallel to the floor. Hold for one second, then return to the starting position. Do 15 reps. In the second repetition week of your work out plan, do the same workout, but use an 8 pound weight.
Day 4: Do the exercise shown in the image. Do 12 reps on one side then switch sides. Do each side twice. Do 2 sets of this with a 1 minute break in between. In the second repetition week of your work out plan, do the same exercise, but with 15 reps.
Home
Justification
8 Principles of Training
Workout Plan