WotW – Upper Body Muscle Building Blast

WotW – Upper Body Muscle Building Blast

by | Aug 25, 2013 | Free Workouts, Upper Body

Its workout of the week time and this week is an upper body blast.  This little upper body circuit leaves no muscle feeling left out and is great, quick workout for an upper body day.

The Workout:

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  • 90 second rest in between sets
  • 6 exercises – 3 supersets.
  • All exercises are 3×8 which will build muscle and add strength.
  • If you would rather build more strength than size, switch to heavier weights and lift 4sets of 5-6 reps.
  • If you want to add muscle mass more than strength lower the weight and do higher reps 3 sets of 10-12 reps.
  • Super setting means going back and forth between two exercises after each set.
  • This is just an example of 1 day of a workout plan.  I recommend an individualized workout plan for your specific needs: contact “Vaughan’s Fitness” here for more info.

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Cardio Warmup

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  • 5 Minute Cardio Warmup
  • 10 Minutes Injury Prevention drills/dynamic stretches

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Main Exercises

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(Superset 1a and 1b)

  • 1a: Seated OverHead Dumbell Press (3×8) 

, WotW – Upper Body Muscle Building Blast

  • 1b: Lat Pulldowns (3×8)

, WotW – Upper Body Muscle Building Blast

(Superset 2a and 2b)

  • 2a: Dips (3×8) – 1 full second down and explode up with the push.  If body weight is too easy, add a weight belt.

, WotW – Upper Body Muscle Building Blast

  • 2b: Bent Over Underhand Barbell Row (3×8) – Make sure you perform a correct hip hinge (how to hip hinge)  The guy in this demo picture is not the perfect demo…

, WotW – Upper Body Muscle Building Blast

Superset 3a and 3b

  • 3a: Skull Crushers (3×10)

, WotW – Upper Body Muscle Building Blast

  • 3b: Barbell Bicep Curls (3×10)

, WotW – Upper Body Muscle Building Blast

 

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Like and share this if you felt like it was a great workout and for me to add more just like it!  If you have any questions on how to perform these exercises drop a line in the comment section below.  For a program tailored to your needs, contact me here.  We have Langleys best personal trainers to help you out.

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Testimonials

Vaughan's Fitness
5.0
Based on 51 reviews
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Charissa Harbridge
Charissa Harbridge
22:46 03 Jun 20
Vaughan’s fitness is AMAZING! The staff are so friendly, professional and motivating. The facility is clean and... beautiful, also located on beautiful grounds. Jarid is a wonderful owner, he replies promptly to emails and is super excited to get clients what they want and need. I would absolutely never go another personal training facility because at Vaughan’s, I truly feel like I’m family. Everyone knows your name, they’re invested in your fitness goals and take an active role in learning more about you. This facility and it’s members and staff are legit. They’re amazing and I would HIGHLY recommend Vaughan’s fitness to anyone looking to get in shape and achieve their fitness goals. I’ve trained with Allysia, Alyssa, Alex and Ally and they’re all amazing! It’s also a super non-threatening environment. I’ve found with going to other gyms before it can be super intimidating when you don’t know all the machines are what exercises to do, but here they explain everything, it’s non-judgemental, and everyone roots for you. 10/10 would recommend.read more
Luke Stewart
Luke Stewart
00:33 01 Mar 20
A welcoming, professionally developed and evidently knowledgeable environment was the initial impression I observed... from Vaughan’s Fitness. One year later, I can confidently state that anyone’s goals are achievable with the dedication and support offered at Vaughan’s Fitness. In fact, you’ll enjoy surpassing them. Previously I struggle with appropriate workouts, nutritional guidance, and minor injuries. Initially I debated the decision of inquiring into personal trainers but grateful I chose to. Over the last year, Jarid has been genuinely accommodating to my chaotic schedule. Allowing me the opportunity of working parallel with several trainers who are immensely supportive. They are as interested in your wellbeing and goals as they are fun, motivating and personable.read more
Barinder Singh
Barinder Singh
21:59 10 Feb 20
I love going to this place. Friendly staff, great environment. If you are looking for a nice and quiet place to workout... and for personal training, I would definitely recommend Vaughan’s Fitness.read more
Drako 89
Drako 89
18:55 06 Feb 20
Love how the training is unique to my health needs. Intelligent and compassionate trainers. Great atmosphere.
Hannah Rolfe
Hannah Rolfe
16:24 02 Feb 20
The trainers and atmosphere at Vaughan's Fitness are top tier. With tailored personal training, an uplifting team and... upbeat environment Jarid has curated an unparalleled training experience. Both myself and my coworkers are members and have seen tangible results within weeks. Highly recommend!read more
Barb Sweeney
Barb Sweeney
00:02 23 Jan 20
I've been coming to VF for just under 2 years. I do a lot of active, bike and hike, travel and my sessions here ensure... that I'm able to enjoy my trips to the fullest. The trainers are all so knowledgeable, and it's always such a friendly and welcoming place to work out! I miss it when I'm away.read more
Rob Koreman
Rob Koreman
23:24 02 Jan 20
If you’re like me you have been humming and hawing about doing this for a long time. You are looking at websites,... getting all ready to go for it only to say to yourself “maybe later”. I have done the big gym thing before and it’s not my cup of tea, main reasons being that I can never decide what equipment I should use or exercises to do, what areas I need to focus on and most importantly how to perform every exercise properly as to not injure myself. I’m one that needs to just show up to the gym, be told what exercises I am doing and be guided through those exercises in a manner that I won’t injure myself, but also with the intent to achieve the greatest result. I have now been a member at Vaughan’s for over a year and can’t say enough about it. First off this testimonial is something I have wanted to do for a long time. I work out three times per week and have worked with the same two trainers the entire time, Alyssa and Jazmin. I have also on occasion had the fortune of working with some of the other trainers, while mine were on holidays. Marissa, Allyshia, Julianne and Tyler have all been fabulous and a pleasure to work with. This gym is nothing like the ‘big box chain style gyms’. There is no need to feel intimidated and there is every age and body type working out here. If however, you are looking for yoga or spin classes this is not the gym for you. You get to know everyone from the trainers along with many of the other members. It is without a doubt something I look forward to doing each and every time and that’s something I never thought I would hear myself say as I have always hated the gymJarid Vaughn has created an incredible environment here and joining his gym is one of the best things I have ever done. I turned 50 when I first joined and I while I eat fairly well, I was a bit heavier than I wanted to be, had aches and pains here and there and just generally wanted to feel healthier and feel better about myself. I have achieved all that and then some. I never have to weigh myself because I can see the changes. I can easily say that I am in the best physical shape of my life and while I may still have the odd ache and pain (I am over 50 after all), so many of the other issues I was having for years have all disappeared. My wife has now joined Vaugn’s one day per week and she too is really enjoying it. If you are hesitating on whether or not to join, I hope I have at least convinced you to contact Jarid and set up a consultation. Then you can stop doing your endless research on the internet and making excuses. Rob Koremanread more
Sarah Ortis
Sarah Ortis
19:51 04 Dec 19
If you have any sort of fitness goals, go to Vaughan’s Fitness. The first time I trained with Vaughan’s I needed to... get core strength to fix a back injury, and the second time was to tone up and develop over all body strength. I had very noticeable results after only a couple weeks of training and stayed training for 6+ months because I got so much out of it. My back pain has never returned and am now in great shape. The team at Vaughan’s are very knowledgeable and skilled.I learned so much about effective exercises with proper form. The sessions are tailored to your personal goals and are broken up between various types of exercises which makes each session new, interesting, and enjoyable. I cannot recommend Vaughan’s enough. They are awesome and I am so grateful for them.read more
Stephanie Ius
Stephanie Ius
23:47 30 Nov 19
Vaughan's fitness is professional, knowledgeable and friendly. The team there is amazing, and the training is the best... I've had. I am very happy with the results and would highly recommend to anyone looking for a gym!read more
Jes
Jes
21:53 19 Nov 19
My husband and I wanted to start going to the gym about a year ago and I am very happy we chose Vaughn's Fitness. The... staff are very well trained, friendly and accommodating. Thanks to Jarid and the staff, we had a good year and will be continuing.read more
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