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Precor Resistance Training Program #3 - Upper Body Workout: Chest, shoulders, arms, and mid and upper back

This is a split routine workout that requires a commitment to exercising at least twice a week, and more optimally, four times a week. For the best results, commit to working each body part at least two times per week (lower body on two days and upper body on two days), and avoid using the same muscles on consecutive days.

Specifically, this upper body workout focuses on the chest, mid and upper back, shoulders, and arms, compared to the lower body workout which focuses on the legs, abs, and lower back. Ideally, you should perform the lower body workout on days 1 and 4 and the upper body workout on days 2 and 5.

Workout Details:

Precor Machine:Any of the Precor Strength Training Systems

Total Time: approximately 45 to 60 minutes

Goal: To focus on a select group of muscles and perform more than just one or two exercises per body part. Provide a workout focused primarily on building overall upper body strength.

Warm Up:

Machine:Precor EFX or similar cardio machine that is effective for increasing core body temperature.

Time: 5 to 7 minutes

Stretch: Following the warm up, perform some basic stretches for the arms, shoulders, hamstrings, and quadriceps.

Level: 1-20

Workout Tips:

  • As you begin the resistance training portion of the workout, pay attention to your body as you exercise. Some muscle fatigue is normal, but if you feel any pain and/or discomfort, the exercise should be stopped immediately.
  • While performing resistance exercises, breathe normally and don't hold your breath. Inhale during the concentric phase (i.e., while the muscle is getting shorter) and exhale during the eccentric phase (i.e., when the muscle is getting longer).
  • Perform the exercises in a slow and controlled manner over a full range of motion.
  • As you become more comfortable with the exercise routine, challenge yourself by first increasing the number of repetitions, then the weight.
  • Consult a qualified health and fitness professional if you are a beginner or have specific questions.

Workout Outline:

Basics: After you have completed the warm-up, start the resistance training portion of the workout.

Weight: Use enough weight so that the last repetition is very difficult to complete.

Number of exercises: 12

Amount of rest between sets: 30 seconds to 1 minute

Amount of rest between exercise pairs: 1-2 minutes

Note: Some of the exercises may not be available on all Precor strength machines.

Body Part

Exercise

Primary muscle(s) worked

1Number of repetitions/set

2Number of sets

Back

Lat pull down

Latissimus dorsi, biceps

8-12

2-3

Seated row

Latissimus dorsi, biceps, posterior deltoid, rhomboids

8-12

2-3

Posterior deltoid

Posterior deltoid

8-12

2-3

Chest

Incline press

Pectorals, triceps, deltoid

8-12

2-3

Pectoral fly

Pectorals, deltoid

8-12

2-3

Shoulders

3Shoulder press

Deltoid, triceps

8-12

2-3

Upright row

Deltoid, trapezius

8-12

2-3

Lateral shoulder raise

Medial deltoid

8-12

2-3

Arms

3Preacher curl or standing biceps curl

Biceps, forearm

8-12

2-3

Triceps pushdown or triceps kickback

Triceps

8-12

2-3

1 The number of repetitions is recommended for healthy adults under 50 to 60 years of age. For individuals interested in developing muscular endurance, who are older than 50 to 60 years or are more frail, 10 to 15 repetitions with less weight may be more appropriate. (Source: ACSM Guidelines for Exercise Testing and Prescription, 6th edition, 2000.)

2 While 2 to 3 sets is recommended to elicit strength gains for this particular strength program, for previously sedentary individuals or individuals who are just starting a resistance training program, 1 set may be more appropriate. (Source: ACSM Guidelines for Exercise Testing and Prescription, 6th edition, 2000.)

3 If desired and your particular machine is equipped for both exercises, you can do both, but cut the number of sets to 1-2 per exercise.

1.

Lat pulldown
Muscles worked: Latissimus dorsi, biceps
Number of Repetitions: 8-12
Number of sets: 2-3

Description: http://precor.com/images/wrk_str_latpull.jpg

2.

Seated row
Muscles worked: Latissimus dorsi, biceps, posterior deltoid, rhomboids
Number of Repetitions: 8-12
Number of sets: 2-3

Description: http://precor.com/images/wrk_str_seatedrow.jpg

3.

Posterior deltoid
Muscles worked: Posterior deltoid
Number of Repetitions: 8-12
Number of sets: 2-3

Description: http://precor.com/images/wrk_str_reardelt.jpg

4.

Incline press
Muscles worked: Pectorals, triceps, deltoid
Number of Repetitions: 8-12
Number of sets: 2-3

Description: http://precor.com/images/wrk_str_chestpress.jpg

5.

Pectoral fly
Muscles worked: Pectorals, deltoid
Number of Repetitions: 8-12
Number of sets: 2-3

Description: http://precor.com/images/wrk_str_pecfly.jpg

6.

Shoulder press
Muscles worked: Deltoid, triceps
Number of Repetitions: 8-12
Number of sets: 2-3

Description: http://precor.com/images/wrk_str_shoulderpress.jpg

7.

Upright row
Muscles worked: Trapezius, deltoid
Number of Repetitions: 8-12
Number of sets: 2-3

Description: http://precor.com/images/wrk_str_uprightrow.jpg

8.

Lateral shoulder raise
Muscles worked: Medial deltoid
Number of Repetitions: 8-12
Number of sets: 2-3/arm

Description: http://precor.com/images/wrk_str_latshoulder.jpg

9.

Preacher curl (shown) or standing biceps curl
Muscles worked: Biceps, forearm
Number of Repetitions: 8-12
Number of sets: 2-3

Description: http://precor.com/images/wrk_str_preachcurl.jpg

10.

Triceps pushdown (shown) or triceps kickback
Muscles worked: Triceps
Number of Repetitions: 8-12
Number of sets: 2-3

Description: http://precor.com/images/wrk_str_triceppress.jpg

Workout courtesy of Jessica Smith, Fitness Consultant.