Standard Arms and Back Workout
| The Standard Arms and Back Workout | This is a simple and difficult workout that will work the majority of your upper body and even throws in a little ab workout at the end. Do this workout if you do not have time to isolate each section of the upper body day by day. | |
| Equipment Needed | Dumbbells, bench press, curved barbell, and a weighted exercise ball. | |
| Exercises | Exercise Information and Tips | Rep Information |
| Bent Over Row | Start off by working your back. Use heavy weights and focus on slowly lowering the weight after exploding upward. | Complete 6 sets of 6 reps, with 1 minute rest in between. |
| Rotating Dumbbell Bicep Curls | We next move on to the Biceps. Use a medium load and focus on your form. Extend all the way down and maximize your work. | Complete 4 sets of 12 reps, with 1 minute rest in between. |
| Bent Over Lateral Raise | Now we work the shoulders. Use a light load and control the weight, do not let it control you. | Complete 4 sets of 8 reps, with 1 minute rest in between. |
| Skull Crushers | Make sure you have a spotter. Use a heavy load and lift till failure. | 4 burnout sets. Go till failure. |
| Weighted Sit Ups | Now finish strong with abs! Use a 15-25 pound exercise ball and alternate sets between fast and slow reps. | Complete 4 sets of 50 reps, with 2 minute rest in between. |
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