WotW – Upper Body Muscle Building Blast

by Jarid | 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)

1b: Lat Pulldowns (3×8)

(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.

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…

Superset 3a and 3b

3a: Skull Crushers (3×10)

3b: Barbell Bicep Curls (3×10)

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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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Vaughan's Fitness

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Ryan W

23:16 09 Nov 22

I was very nervous about starting at a gym. Then I found Vaughan's, the trainers here are amazing! Any questions or... concerns are answered with knowledge and experience. I have found confidence in the trainers I work with! Always a happy and friendly environment, this place is the highlight of my week!read more

Louise Pukanich

03:07 09 Nov 22

Great find! A bit out of the way but worth the drive. Amazing trainers, great workouts that push me and create real... results. Love the different personalities that motivate and make me enjoy being there. Very welcoming, inviting staff. Nice to watch the horses in between sets.read more

Erin Usselmam

17:36 02 Nov 22

My son is an elite athlete and has been working with Jared for the last 6 months. Jared is extremely knowledgeable and... has provided my son with great information and exercises he can incorporate into his training regime. I highly recommend Jared and Vaughan’s Fitness.read more

Hilary Dore

22:36 07 Sep 22

My husband and I have been training with Vaughans Fitness for a little over 5 years now and we couldn’t be happier with... them. The kinesiologists are always able to adjust workouts to our specific and sometimes daily changing needs. Their attention to detail is unlike any facility I’ve ever been to!read more

Steffanie Blouin

16:37 22 Jun 22

I went to Vaughan's Fitness after a painful year of arthritis in hopes to improve mobility and decrease the constant... pain I was feeling. Thanks to the specific exercises and stretches I began to feel less pain and now I'm pain free. I've enjoyed the improvements in my health so much I'm now working harder at strength training and it feels amazing both mentally and physically! I would highly recommend Vaughan's Fitness to anyone!read more

Tracey Arthur

22:39 21 Jun 22

The facility is spacious, clean and there is a good variety of equipment available. Having the riding ring attached... makes for a nice and unique atmosphere. Melissa has been a great motivator and just what we needed for our training. We appreciate she is flexible with our schedule and how intense the training should be for that week.read more

Anne White

17:30 26 May 22

I really enjoying all aspects of the gym including the trainers. In the last 3 years, I have had 3 trainers and they... all have been wonderful. With Jill leaving last month, my new trainer Catherine is also amazing. During my first session, she definitely challenged me and I enjoy her personality as well. Everyone at Vaughan's is very friendly and helpful. Even when I come to work out on my own, the staff are all helpful and I love the fact that it is such a small gym that during covid has made working out more enjoyable. Thank you Anne Whiteread more

Alisha Kerr

15:52 18 May 22

I have been training at Vaughans for just over a few months now and I have had nothing but an incredible experience!... The trainers are super knowledgeable and extremely friendly making each session something to look forward to. If you are looking for a gym or a personal trainer this is most definitely the place to come!read more

Terry DiMonte

17:39 02 Mar 22

After years of training in a wonderful boutique gym in Montreal, I was looking for something similar when we moved to... the Fraser Valley and I found it at Vaughn's. Wonderful setting, great, well equipped gym with great people. Expert (and patient!) trainers helped me get back in the swing of my work outs. HIGHLY recommend them!read more

Alison Wardley

21:09 09 Nov 21

Great people here! Felt so accomplished after each session. Would definitely recommend 😊

Joseph Maitland

19:43 30 Sep 21

So far it has been a great experience and no complaints. Staff is knowledgable, hardworking and honest. If they don't... know the answer to one of my questions they say so and find the answer instead of giving bad advice.The facility is clean, in a gorgeous area overlooking the riding arena and the would equipment is in good order. Keep it up as I can see why they are successful.read more

A Mann

21:49 13 Sep 21

The team at Vaughan's Fitness is beyond exceptional. They are talented, knowledgeable and work incredibly hard to help... you achieve your goals. Having an education in Kinesiology elevates the training experience as they are not only able to train you safely but also efficiently. I would recommend Jarid and his team to anyone!read more

Ryan Lescisin

04:55 26 Aug 21

I cannot say enough good things about my experience working out with the team at Vaughn fitness. Marissa has gone above... and beyond to create a program that fits my needs and the results have been amazing. I would definitely recommend Jarid and his world class team to anyone.read more

Paul Battaglia

17:30 30 May 21

I love this place. Plenty of equipment and very clean. I appreciate the staff, as they work very hard to help you... achieve your goals. I also like that it is family run - makes the experience personal.read more

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

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

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

18:55 06 Feb 20

Love how the training is unique to my health needs. Intelligent and compassionate trainers. Great atmosphere.

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

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

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

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

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

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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