Potential PT #1 – Upper Body Strength

Stretch/Warm Up

1. Barbell Bench Press – 2 Sets of 6-10 Reps (Essential to pick a weight that you will get a minimum of 6 reps or a maximum of 10 reps as we are going for more overall strength gains today)
2. Dumbbell Bench Press on Ball - 2 Sets of 6-10 Reps (Don’t necessairly need the Ball, just makes you work your core more.  Main idea of exercise is to strengthen Chest/Triceps)
3. Push Press - 4 Sets of 8-12 Reps
4. Pull Ups - 2 Sets of 8 Reps
5. Wide Grip Pull Ups - 2 Sets of 8 Reps
6. Bicep Blasters - 1 Minute x 2 Times
7. Side Plank Shoulder Raise - 30 seconds each side x 2 (each side 2 times)
8. Tricep Push Ups - 2 Sets of 15 Reps

Abs/Core:

1. Flutter Kicks - 1 Minute x 3 Times
2. MB Twists - 30 seconds (can also use a dumbbell) x 2 Times
3. Crunches with legs in air - 1 Minute
4. Bicycle Crunches - 1 Minute
5. Full Sit Ups - 1 Minute

Stretch

- Ben

Potential Pt #2 – Upper Body Endurance

Stretch/Warm Up

Circuit 3 Times:

1. Regular Pull Ups - 10
2. Dumbbell Bench Press – 15
3. Single Arm Military Press - 15 (both sides)
4. BOSU Dumbbell Row - 15 (each arm)
5. Shoulder Up and Outs - 15 total (each arm)
6. Tricep Push Ups - 20
7. Chin Ups - 6

Abs/Core:

1. Flutter Kicks – 1 Minute
2. Bosu with Twist – 1 Minute
3. Side Plank w/ Hip Raises - 30 seconds each side
4. Plank – 1 Minute
5.  Stability Ball Toe Touches - 1 Minute
6. Flutter Kicks – 1 Minute
7. MB Twists - 1 Minute

Stretch

- K

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One Response to “12/3/11 – Saturday – Upper Body Strength or Endurance”

1. Fat Burning Dumbbell Circuit Training Workout B | Easy Fatburn says:

   December 12, 2011 at 12:45 am

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