EXTREME Upper Body Workout

I had a few requests for this latest workout I've created... it is NOT for the Faint of Heart, or beginner unless you have some one spotting or training you. - but if you think you are tough enough... give this Workout a Try.

PHASE #1:
SMITH MACHINE BENCH PRESS (135lbs - Or what you think you can do)
15 REPS Using a Smith Machine begin with a normal bench press down, and then EXPLODE the weight up and throw it in the air... and catch it on the way down and repeat for 15 reps.
NO REST:
15 REPS - Push the bench away for a minute and do 15 Reps on the Smith Machine of close Grip upright rows and THROW it up to your chin and catch and repeat for 15 reps
NO REST:
15 REPS - Reverse your Grip like a Curl, and do a 1/2 Curl (As high as you can) and then a SHRUG as high as you can... that's one Rep - repeat for 15 reps.

NO REST - go into Phase 2
PHASE #2:
15 REPS - below Parallel Push ups (Put your Arms on bars or dumbbells to get BELOW Parallel) - For 15 Reps
NO REST
15 REPS - Pull UPS
NO REST
15 REPS - DIPS

NO REST - HIT PHASE 3 (Grab 30lb and 40lb Dumbbells) (these can be done on a BENCH or on a Exercise Ball for a bit Extra Core work!
15 REPS - INCLINE DUMBBELL PRESS (With 40's)
NO REST
15 REPS - CURLS EACH ARM with 30's
NO REST
15 REPS - Flat Bench Dumbbell FLY'S

NOW...

GO Back to PHASE ONE - NO REST and REPEAT ALL 3 PHASES for 12 REPS...

THEN ONE MORE TIME FOR 10 REPS

You should Feel Like Arnold from the 80's when you are done with this TOTAL upper Body Workout.

Let me know how you did! - It should take you no more than 30 minutes to run through it all!

More Workouts:

So Last Week I also a had a GREAT Leg day.

I haven't been Sore for a while, getting stronger, takes more to get me to that breaking point, but on Thursday last week, I kicked my own Butt.

Phase One:
20 Reps, then 15 Reps then 10 Reps of the following 3 exercises:
#1: Single Leg Split Squat: (Rest your foot behind you on a choir or box at a 90 degree angle. and Squat and up. It HURTS - 20 reps each leg
#2: 36" Box Jump while holding 12lb Medicine ball (As fast as I could)
#3: Squat and Explode into Jump with Press using 25lb dumbbells


Phase Two:
15 reps, 12 Reps and 9 reps of the following 3 exercises
#1: Leg extension Machine 125lbs
#2: Leg curl machine with 110 lbs
#3: calf raises Each leg separate and then both together 225lbs


On Saturday Evening I also decided to hit the Elliptical Machine.

My elliptical is a Gym Quality machine with a cool Workout on it call "MIX 3"
It utilizes 3 different types of elliptical Training. - Forward Elliptical, using it with and without Arms and even ONLY arms and doing it in Reverse

30 minute Mix 3 looks like this.
1 Min -fast no Arms
1 min Fast with PUSHING Arms (next round use Pulling here and alternate each time)
1 min Fast using Pulling ARMS - no legs (Jump on side and pump the arms as fast as you can)
1 min fast REVERSE either bending knees or keeping the toes up.
1 min slow recovery

The resistance also changes and varies throughout the workout. i usually increase the resistance to a 10-12 out of 20.

30 minutes. 4.2 miles.

I'm heading for 45 minutes next time, so i can get more of my movie in while I do it ;)

Good Luck and Keep at it!

Workouts past 2 weeks

Let me start off by saying, - I have not been Lazy, just busy. and i apologize for not updating. Not that there are hundreds of people counting on these daily updates, but i feel better when they are posted and i am using this as sort of a journal log of my own personal fitness goals.

Recent Achievements:
#1: I am currently under 200 lbs (post workout) and feel GREAT! i have been losing it slowly and changing my body so i can maintain the NEW ME indefinitely. I am going for long term results and life changing status, not just "Lose weight" - I've lost thousands of pounds over the last 15 yrs of my life, and am sick of it. So no more.

#2: This wasn't a goal of mine, but the other day one of my clients asked me how many dips I could do. I didn't know exactly, because I've always done sets of them or pyramids, but not since my Jr year in HS weight training class, have I maxed on dip reps. (back then it was 35 reps when I weighed about 165 lbs)
- On Monday April 20th - I did 50 consecutive DIPS - No rest. I was shocked.

#3: I can now constantly run a sub 7 min mile. My goal is still to get under 6:30. Give me 5-10 more lbs and I'll have it. As well as Grabbing the rim - That will come as the weight comes off too. - I am less than 1/2 an inch from the rim now.

#4: I completed the challenge 500 workout in 25:53. I will get it under 25 minutes, possibly next Monday, but that is a huge achievement for me as My goal initially was to get it under 30 min. Last Tuesday on the 21st I did it in Just Under 29 min. (See below as that is what I did today and have done many times over the last 4 months.)

#5: Eating habits: It's getting easier to make better choices. As I look in the mirror, as i work out and here the compliments of friends and family of the changes they see, it makes it so much easier to pass on the office snacks, let go of the Fast food, and skip the extra desserts my wife constantly makes. - I guess that's what it really comes down to. the Small choice we make each day, whether it be for food, exercise, attitude, or all of the above.

Today's Workout: (Also did this on Tuesday last week the 21st.)
- 50 Prisoner Squats
- 50 Pushups
- 25 Jumps (Onto a 36" Plyometric Box Jump)
- 25 Stability Ball Leg Curls
- 50 Stability Ball Jackknifes (
- 50 Step-Ups (25 per leg)
- 25 Pullups
- 50 Forward Lunges (25 Per Leg)
- 50 Close-Grip Pushups
- 50 Inverted Rows
- 50 Squats
- 25 Chinups

Today's time: 25:53
Last Tues. time 28:42

workout Mon. and Tues April 13-14

Monday the 13th was my B-day and one of my gifts was to go to 24hr fitness and play B=Ball uninterrupted for a few hours... and I spent almost 2 full hrs running the floor 5 on 5. We one our 1st Game then lost the 2nd, had a break while another team played for "winner stays" position, we lost again, but then i got picked up after someone left and then we won 3 straight. all Games go to 15 by 1' and 2's. Games typically take about 15-20 min. to play... i was brutal and I loved every moment of it! - I'm feeling it today.

My Tuesday workout was definitely going to focus on upper body after my legs were Jell-o from B-Ball.

Phase #1:
Curls x 20 (70 lb curl bar)
Lat Pull down x 20 (120lbs)
Cable chest fly's and lift x 20 (30 lbs each side) (these are done with the cable Machine at a very Low point on both sides with a handle in each hand. Keeping the arms straight, bring the cable together and up diagonally at the same time, then really squeezing at the top with the cables together.

Repeat Each Exercise fro 15 Reps
one more time for 10 reps.

Phase #2:
Reverse Pull Ups x 15 (bodyweight)
Pec Deck x 15 (150 lbs)
single Arm dumbbell rows x 15 (50 lbs)

Repeat Each for 12 reps,
one more time for 9 reps

final Phase:
Dip Pyramid (bodyweight)
Reps of 5, 6,7,8,9 and 10 with 15-30 sec Rest in between each set.

Then back down... 10,9,8,7,6 and 5.

KILLED ME! - Loved it!