INTEGRATIVE WEIGHT LOSS SYSTEM WORKOUTS
ACTIVATION & STABILIZATION PHASE
Upper Body Workout Two
Dynamic Warm Up
Movements:
This warm up is a circuit so perform each movement back to back, no rest in between movements. Take 45 second rest after each set.
- Row Machine = 1 set x 10 minutes total time.
- Kneeling Twist with Reach (2 sets x 10 Reps Per Side).
- Kneeling Side lunge to Open chest (2 sets x 10 Reps Per Side).
- Forward Lunge with Twist (2 sets x 10 Reps Per Side).
- Prisoner Squats (2 sets x 10 Reps).
Resistance Training
Seated Cable Lats Pull Down
Notes:
Keep a straight spine and keep your shoulders down. Squeeze your back.
- 4 Sets
- 12 Reps
- 421 Tempo
- 60 sec rest between each set
Dumbbell Bench Press
Notes:
Neutral Grip. Back flat on the bench. Squeeze chest at the top.
- 4 Sets
- 12 Reps
- 421 Tempo
- 60 sec rest between each set
30 Degrees YTI Raises
Notes:
Keep a straight spine and keep your shoulders down. Squeeze your back.
- 4 Sets
- 8 Reps Each Letter
- 421 Tempo
- 60 sec rest between each set
Leaning One Arm Lateral Raises
Notes:
Use a dumbbell and control the movement.
- 4 Sets
- 12 Reps
- 421 Tempo
- 60 sec rest between each set
Dumbbell Bicep Curls & Dumbbell Tricep Extensions
Notes:
This is a superset so perform the first exercise and immediately follow by second exercise.
Dumbbell Bicep Curls
- 3 Sets
- 12 Reps
- 421 Tempo
- 0 sec rest
Tricep Extensions
- 3 Sets
- 12 Reps
- 421 Tempo
- 60 sec rest
Post Workout Cardio
Notes:
You can use any machine that you prefer for cardio such as row, bike, treadmill... as long as you keep your heart rate in the recommended zone.
- 30 minutes minimum time
- Hearth Rate: Zone 3
- Incline level 3 (If using a treadmill)
Copyright © Wellness Diary Corporation. All Rights Reserved