Thursday, 1 January 2009

400 Upper Body Blaster

20 Press Ups
20 Seated Knee Raises
20 Bent Over Row
20 Hyperextensions
20 Shoulder Press (standing with barbell)
20 Barbell Curls

Set up two barbells - one for bent over row, one for shoulder press and curls.

Do this 4 times.

You can choose how much rest to have between exercises and between sets. I prefer to simply aim to complete the whole thing in as short a time as possible, resting only as much as necessary to cause as much pain as I have decided is appropriate on a given workout day.

It's important to choose a weight that will allow you to execute the movements fast for all 4 sets - to me this is a conditioning circuit, not an opportunity to take my muscles to failure.