Helping a Friend-Upper Body Workout
Here is a workout that I put together for a youth pastor friend that I’m training.
Warmup
75 jumping jacks
dolphin pose - fluctuate through the pose for 60 seconds at a time (3 times)
normal push ups - wide position (slightly wider than shoulder width) 3 sets of 8-12
During your warmup move from one exercise to the next.
Superset (chest)
Chest press 5 sets to failure 130 lbs
Push up wide position
Jump rope for 30 seconds after a complete set (chest press and push up is one complete set)
Superset (Back)
Lat pulldown 12/60, 10/60, 8/80, 6/100, 12/80, 12/80
Band pull aparts 12, 10, 8, 6, 12, 12, (combine the last 2-12’s together)
Jump role for 30 seconds after a complete set (lat pulldown annd band pull apart is a complete set)
Pushups (these will work upper body and arms-especially triceps)
2 sets shoulder width to failure
2 sets fingers in shape of triangle to failure
final set of push ups with 25 lb weights
finish with downward facing dog…get a good stretch in and thank God for giving you the strength to complete this workout and for the health and wholeness He is bringing to your life.
Drink plenty of water before and after your workout.
