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Quick Fix Upper Body Workout[pic]
These compound exercises target 1 or more upper body muscle groups.
• Warm up with 3 - 5 minutes of light cardio
• Perform each exercise as directed
• Choose a weight heavy enough that you can complete the desired number of reps.
• Do this workout 3 or more times a week with a day of rest in between.
• Beginners - 1 set of 12-16 repetitions
• Intermediate/Advanced - 1-3 sets of 8-12 repetitions
1. Warm up – put on your favourite music and dance around to raise the heart rate and warm your major muscle groups. The warm up is very important you must make sure your muscles are warm before stretching. Stretching cold muscles is like stretching hard chewing gum!
2. [pic]Shoulder Stretch – hold for 30 seconds. Repeat on other arm.
3. [pic] Triceps Stretch – hold for 30 seconds. Repeat on other arm.
4. [pic] Biceps Curls Alternate arms – 12 - 16 repetitions.
5.[pic] Triceps Kickback – One arm then the other arm. Keep elbows tucked into your weight and use the elbow as a lever. 12 – 16 repetitions.
6.[pic] Overhead Triceps Extensions – hold both weights up above your head then bend at the elbow to lower towards the back of the neck then push back up. 12-16 repetitions.
7.[pic][pic] Lateral Raise – Hold both weights by your sides and raise only to shoulder height (no higher) – 12 – 16 repetitions.
8. Repeat the two stretches in steps 2 & 3.
9. Roll shoulders forward 4 times and back 4 times.
10. Roll your head slowly from side to side to release any tension in your neck.[pic][pic][pic][pic][pic][pic][pic]
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