This week's Training Thursday is all about simplicity. This total upper body routine is not for the ADD-gym rat. We're going back to the basics with only one exercise per muscle group. What's the catch? You need to complete a total of 50 repetitions of each exercise! I do not mean 50 consecutive reps. I mean a total of 50 reps. You may find that when you start these you can easily pump out 10-15 reps but with the short rest period, the full set of 50 will seem like I'm one sadistic trainer! Trust me, you'll feel good tomorrow.
The recommended weight I have indicated is just that: a recommendation. If you feel like it is either too much, or not enough, adjust accordingly. As a general rule, you want to aim for a 10-12 repetition max (RM) weight. This means that by about the 8th rep, you should definitely be feeling challenged.
To warm up, perform a series of dynamic shoulder and back stretches to prepare your body. Perform one set of 10-15 reps with a weight about 25% lighter than your working weight. And no, these reps do not add to your 50 rep total, these are just the warm up!
Bench PressLoad: 50-60% of your body weight
Rest between sets: 30 seconds
Underhand Bent Over Barbell Row
Load: 50-60% of your body weight
Rest between sets: 30 seconds
Military Press
Load: 30-40% of your body weight
Rest between sets: 30 seconds
Dumbbell Bicep Curls (on slightly reclined incline bench)
Load: 20-30% of your body weight (total for both dumbbells)
Rest between sets: 30 seconds
Dumbbell Tricep Kickbacks
Load: 20-30% of your body weight (total for both dumbbells)
Rest between sets: 30 seconds
Remember: FOCUS ON FORM! Do not cheat through these reps. Take as many rest periods as you need to complete the full 50.
And, don't forget to stretch!
Happy sweating :)
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