Workout Combinations
May 19, 2011
It’s important to work your upper body along with your lower body to make sure you are creating balance. It’s easy to get stuck in a routine when it comes to strength training. We go months doing the same workout over and over again allowing our bodies to plateau. This week’s newsletter we gave you a great upper body workout. Don’t get stuck doing this workout the same way every time. Choose an exercise and try these combinations below to kick that body out of plateau.
Warm up with light cardio or warm up sets of the exercises
Example 1
For each exercise, choose a light, medium and heavy weight and perform each set in the following format:
Set 1 – 12 reps, light weight
Set 2 – 10 reps, medium weight
Set 3 – 8 reps, heavy weight
Set 1 – 12 reps, light weight
Set 2 – 10 reps, medium weight
Set 3 – 8 reps, heavy weight
Example 2
Set 1 – 12 reps, light weight
Set 2 – 10 reps, medium weight
Set 3 – 8 reps, heavy weight
Set 4 – 10 reps, medium weight
Set 5 – 12 reps, light weight
Set 1 – 12 reps, light weight
Set 2 – 10 reps, medium weight
Set 3 – 8 reps, heavy weight
Set 4 – 10 reps, medium weight
Set 5 – 12 reps, light weight
Example 3
For each set, choose enough weight that you can ONLY complete the assigned number of reps. Rest for 30-60 seconds between sets and exercises.
Set 1 – Take Muscle to failure
Set 2 – Take Muscle to failure
Set 2 – Take Muscle to failure
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