Barbell & Dumbbell Upper Body Strength Training

Warm Up

Perform 20-50

-Push Ups

-Dips

-Shoulder Taps

Main Workout

Perform 3-5 sets of 10-30 reps. For strength, use HEAVY weight and perform lower reps (4-10 reps). For increased mass, use medium weight and high reps (10-20 reps). For definition and muscle endurance, use light weight and perform ALL 5 sets and 30 reps.

1. BB Deadlift

2. Weighted Chin-up

3.  Db Seated Bent Rows

4.  Db Shoulder Shrugs

5. Curls (DB OR BB)

6. Reverse Flye

Dumbbell Arms & Back Strength Training

Perform 3-5 sets of 10-30 reps. For strength, use HEAVY weight and perform lower reps (4-10 reps). For increased mass, use medium weight and high reps (10-20 reps). For definition and muscle endurance, use light weight and perform ALL 5 sets and 30 reps.

1. Bench Press

2. Seated BB Press up

3. Weighted Dips

4. Weighted Cross Punches

5. Seated Overhead Tricep Ext

6. Seated DB Lat Raises

Barbell & Dumbbell Band Strength Training

Perform 3-5 sets of 10-30 reps. For strength, use HEAVY weight and perform lower reps (4-10 reps). For increased mass, use medium weight and high reps (10-20 reps). For definition and muscle endurance, use light weight and perform ALL 5 sets and 30 reps.

• Db Floor Press

• BB Bent Row

• Squat

• BB Shoulder Press

• Hip Thrust

Tension Band or Cable Machine

Perform 3-5 sets of 10-30 reps. For strength, use HEAVY weight and perform lower reps (4-10 reps). For increased mass, use medium weight and high reps (10-20 reps). For definition and muscle endurance, use light weight and perform ALL 5 sets and 30 reps.

• Standing Glute Ext. (band at ankle)

• Standing Lateral Leg Raise (band at ankle)

• Glute Extension (L/R)

• Hydrant (L/R)

• Fusion (on all 4’s with band above knees)

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Dumbbell & KettleBell

Perform 3-5 sets of 10-30 reps. For strength, use HEAVY weight and perform lower reps (4-10 reps). For increased mass, use medium weight and high reps (10-20 reps). For definition and muscle endurance, use light weight and perform ALL 5 sets and 30 reps.

Warm up

Perform 25

-Squats

-Push ups

-Dips

-Toe Touch

-Leg Lifts

Main Workout

Perform 3-5 sets of 10-30 reps. For strength, use HEAVY weight and perform lower reps (4-10 reps). For increased mass, use medium weight and high reps (10-20 reps). For definition and muscle endurance, use light weight and perform ALL 5 sets and 30 reps.

• DB Curl

• DB Squat

• DB Deadlift

• KB Swing

• Alternating KB Clean/Press

Upper Body Training #1

Warm up

Perform 25-50

-Push ups

-Dips

-Shoulder Taps

Main Workout

Perform 3-5 sets of 10-30 reps. For strength, use HEAVY weight and perform lower reps (4-10 reps). For increased mass, use medium weight and high reps (10-20 reps). For definition and muscle endurance, use light weight and perform ALL 5 sets and 30 reps.

-Chest Press (Bench Press if no machine)

-Reverse Grip Lat Pull (Bent Row if no machine)

-DB Curl & Press

-DB Bent Row

Core Finisher

Perform 100

-Mountain Climbers

-Land Mine Twist

-DB Russian Twist

-Bungee Twist (tension band twist)