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Upper Body Workout (Strength) |
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Exercise |
Muscles Trained |
Set |
Reps |
Weight |
Training Intensity |
Training Purpose |
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Bench Press |
Chest |
1 |
20 |
warm-up |
50% |
Stretch THOROUGHLY before and during warmup! |
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(bar or dumbell) |
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2 |
15 |
warm-up |
65% |
Get blood into muscle. Must focus on squeezing chest |
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3 |
6 |
heavy |
90% |
Lift heaviest weight you can for 6 perfect reps |
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4 |
6 |
heavy |
95% |
Lift heaviest weight you can for 6 perfect reps |
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5 |
3 |
Max |
100% |
Lift heaviest weight you can for 3 PERFECT reps |
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6 |
3 |
Max |
100% |
Lift heaviest weight you can for 3 PERFECT reps |
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Upright-Rows |
Back & |
1 |
20 |
warm-up |
50% |
Stretch THOROUGHLY before and during warmup! |
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Shoulders |
2 |
15 |
warm-up |
65% |
Get blood into muscle. Must focus on squeezing chest |
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3 |
6 |
heavy |
90% |
Lift heaviest weight you can for 6 perfect reps |
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4 |
6 |
heavy |
95% |
Lift heaviest weight you can for 6 perfect reps |
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5 |
3 |
Max |
100% |
Lift heaviest weight you can for 3 PERFECT reps |
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6 |
3 |
Max |
100% |
Lift heaviest weight you can for 3 PERFECT reps |
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Military Press |
Shoulders |
1 |
20 |
warm-up |
50% |
Stretch THOROUGHLY before and during warmup! |
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2 |
15 |
warm-up |
65% |
Get blood into muscle. Must focus on squeezing chest |
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3 |
6 |
heavy |
90% |
Lift heaviest weight you can for 6 perfect reps |
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4 |
6 |
heavy |
95% |
Lift heaviest weight you can for 6 perfect reps |
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5 |
3 |
Max |
100% |
Lift heaviest weight you can for 3 PERFECT reps |
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6 |
3 |
Max |
100% |
Lift heaviest weight you can for 3 PERFECT reps |
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Pushdowns |
Triceps |
1 |
20 |
warm-up |
50% |
Stretch THOROUGHLY before and during warmup! |
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2 |
15 |
warm-up |
65% |
Get blood into muscle. Must focus on squeezing chest |
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3 |
6 |
heavy |
90% |
Lift heaviest weight you can for 6 perfect reps |
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4 |
6 |
heavy |
95% |
Lift heaviest weight you can for 6 perfect reps |
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5 |
3 |
Max |
100% |
Lift heaviest weight you can for 3 PERFECT reps |
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6 |
3 |
Max |
100% |
Lift heaviest weight you can for 3 PERFECT reps |
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Barbell Curls |
Biceps |
1 |
20 |
warm-up |
50% |
Stretch THOROUGHLY before and during warmup! |
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2 |
15 |
warm-up |
65% |
Get blood into muscle. Must focus on squeezing chest |
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3 |
6 |
heavy |
90% |
Lift heaviest weight you can for 6 perfect reps |
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4 |
6 |
heavy |
95% |
Lift heaviest weight you can for 6 perfect reps |
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5 |
3 |
Max |
100% |
Lift heaviest weight you can for 3 PERFECT reps |
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6 |
3 |
Max |
100% |
Lift heaviest weight you can for 3 PERFECT reps |
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