Workout 3 – Upper Body

In this workout exercises should be performed as following – 3-4 sets one exercise, then 3-4 sets second exercise.

GYM OPTION

 ExerciseSetsRepsRest
1Bench press3-410-1230-60sec.
2Lat pulldown3-410-1230-60sec.
3Seated cable row3-410-1230-60sec.
4Dumbbell lateral raise3-41530-60sec.
5Tricep pushdown3-41530-60sec.
6Seated dumbbell bicep curl3-41530-60sec.
7Half sit ups3-42030sec.
8Elbow to knee sit ups3-420 each side30sec.

1. Bench press – 3-4 x 10-12 reps

Beginners option with dumbbells (see workout 1 gym option exercise 4)

2. Lat pulldown – 3-4 x 10-12 reps

3. Seated cable row – 3-4 x 10-12 reps

4. Dumbbell lateral raise – 3-4 x 15 reps

5. Tricep pushdown – 3-4 x 15 reps

6. Seated dumbbell bicep curl – 3-4 x 15 reps

7. Half sit ups – 3-4 x 20 reps

8. Elbow to knee sit ups – 3-4 x 20 reps

HOME OPTION

 ExerciseSetsRepsRest
1Pushup3-41530-60sec.
2Long band high row3-41530-60sec.
3Long band low row3-41530-60sec.
4Dumbbell lateral raise3-41530-60sec.
5Chair dips3-41230-60sec.
6Dumbbell tricep extension3-41230-60sec.
7Half sit up3-42030sec.
8Opposite elbow knee3-42030sec.

1. Pushup – 3-4 x 15 reps

Beginners option on knees

2. Long band high row – 3-4 x 15 reps

3. Long band low row – 3-4 x 15 reps

4. Dumbbell lateral raise – 3-4 x 15 reps

5. Chair dips – 3-4 x 12 reps

*More the knees are bent the easier it is

6. Kneeling band tricep extension – 3-4 x 15 reps each side

7. Half sit up – 3-4 x 20 reps

8. Opposite elbow knee – 3-4 x 20 reps

Go to Workout 4