Work Your Upper Body

Work Your Upper Body

Today you are back to the quick-fire push-pull pattern that elicits  the perfect double-barrelled result of  fat loss and muscle gain. You are only cheating yourself if you rest too much.

Incline Dumbbell Chest Press

This exercise movement will help you home in your chest. (4sets of 12 Reps)
[A]Lie on a bench set to a 45 degree incline holding heavy dumbbells.
[B] In a strong but fluid motion, push the weights up above you, then lower them slowly. Allow for a hold second stretch  at the bottom to ensure a total calorie knockout.

Preacher Curl

For those of you unfamiliar with this move , it's essentially a punishment for your forearms, the extra width strengthens your grip and increases the benefit for your biceps, making this super set a real killer. Position yourself in the preacher bench, curl the bar then lower. (4 sets of 12 Reps)

Chin-Up

Pulling your entire body weight up from the ground repeatedly is no mean feat. Burn calories all day by crabbing the chin-up bar with a wide, underhand grip. Pull yourself up and lower with control. There is no shame in collapsing on the last rep but there is more work to be done. (4 sets of 8 Reps)

Incline Dumbbell Fly

Winding down today's session involves a punishing quick fire super set  for your pecs and arms. This last push is what dictates how long your metabolic rate will spike for so make it count.  (4 sets of 18 Reps)
[A] Lie on an incline bench, holding the weights overhead.
[B] Fly the dumbbells out wide then draw them together.

Flat Dumbbell Chest Press

Get up : The next two are the super set. [A] Hold tow dumbbells at your chests. 
[B] Then extend your arms directly above your chest, shoulder width apart.  Lower allowing for a stretch at the bottom to activate your chest. Drive back up your shoulders  get a workout here too. (4 sets of 12 Reps)

30 Degree Incline Curl

[A]Hang onto  those dumbbells.
[B] Curl them up to your chest one at a time , pausing for 1 second to tense your biceps at the top of  the movement. The incline stops any 'cheat  reps' that creep in when you are tired , ensuring you push in the work need to chisel away those final layers of flap. (4 sets of 12 Reps)