Upper Body Blaster Workout (45 minutes)

The (Pseudo) Science of my Dumbbell Workout

Over the past 6 weeks I fine-tuned my dumbbells weights routine and carefully charted the reps and weights I used. I created it by assimilating my knowledge of P90X’s principles and some of the best fitness articles, suggestions, and workouts that come across my desk and crafted a workout that works really well for me. I’ve enjoyed great results and thought I’d share it with you below. If you decide you want to try it, you can also access the workout here on Google Drive and make it your own if you want. You don’t need to sign in.

I designed the Upper Body Blaster Workout around the reality that I use dumbbells at home. You can find details about the exercises (and more) at this great dumbbells workout site. The sets and reps posted below represent what I can do after several weeks. Unless you already workout with weights regularly don’t assume you can do what’s written below. You need to find the right weight that – with proper form – allows you to do the reps properly and successfully. On the Google Sheet, I listed my starting reps and weights, and where I’m at about four weeks later. It’s okay if the last rep of each exercise is a bit of struggle. Just try a lighter weight for the next round. Time, discipline, and determination will bring great results.

What’s Missing?

• Legs. It’s not that I hate leg day, it’s that I really hate leg day. I know, that’s bad and horrible and you should stop reading now – except for the fact that I run, cycle, and do Focus T25 – which is a very leg intensive cardio workout. So my leg work outs come in, but in a different form.
• Diet. This exercise routine won’t produce great results if you don’t pair it up with a healthy and nutritious diet. I track everything I eat in My Fitness Pal to watch and maintain my weight and caloric intake. I eat very healthy and don’t eat fried foods, soda, etc. The more natural you can eat, the better. The less natural the food is, meaning the more strange stuff listed on the ingredients, the more you’re eating pharmaceuticals and chemicals instead of healthy food. Here’s a tip – the perimeter of the grocery store generally has the healthiest food. It’s the stuff in the aisles that’s generally no good for you.

Integrating Strength Training with Cardio Workouts

Here’s how I integrate it with overall fitness plan:

• Monday – Upper Body Blaster (as written)
• Tuesday – Cardio or Yoga & Six Pack Abs (Runtastic’s app)
• Wednesday – Upper Body Blaster (try the rounds in reverse order – start with III and finish with I)
• Thursday – Cardio or Yoga & Six Pack Abs
• Friday – Upper Body Blaster (start with the last exercise in a round and finish with the first)
• Saturday – Stretch
• Sunday – Rest

Upper Body Blaster Workout

Slow and steady. Maintain good form for every rep of every set of every exercise.

Round I

• Normal push-ups – 30 reps
• Seated biceps curls – 14 reps at 30 lbs
• Triceps extensions – 15 reps at 30 lbs
• Chest flyes – 15 at 30 lbs
• Seated palm-in shoulder press – 15,5 reps at 20 lbs
• Heavy pants (Narrow Row/elbows in)  -20 reps at 30 lbs
• Trapezius/shoulder shrugs – 25 reps at 30 lbs
• Shoulder lateral raises – 10 reps at 15 lbs
• Opt: Crunches – 2 sets of 20 reps

Go deep in your push-ups for better results. From head to heel, your body should be as straight as a board.

Round II

• Wide push-ups – 30 reps
• Biceps crossing Curls – 15 reps at 30 lbs
• Triceps chair dips – 30 lbs
• Trapezius/shoulder shrugs with calf raise – 25 reps at 30 lbs
• Bent (flat-back) Single-Arm Narrow back rows – 20 reps at 30 lbs
• Seated palm-out shoulder press – 12,7 reps at 20 lbs
• Chest flyes – 15 reps at 30 lbs
• Single Wide Rows (Heavy Pants, elbow out 90º)-  20 reps at 30 lbs
• Opt: Reverse Crunches 2 sets of 20 reps

Keep your back flat and pay attention to your form! Focus on your back muscles, not your biceps here.

Round III

• Military/Triceps push-ups – 10,5
• Biceps hammer curls – 13 reps at 30
• Shoulder: Front Raise (arms straight) – 9 reps at 15 lbs
• Seated (one-arm) overhead triceps extensions – 10 reps at 25 lbs
• Trapezius/shoulder shrugs and hold with calf raise – 25 reps at 30
• Angled Chest flyes – 16 reps at 30 lbs
• Shoulder: Upright Row – 10,5,5 reps at 15 lbs
• Bent back flyes – 12 reps at 15 lbs
• Opt: TableTop Crunch & Twist 2 of 20

Slow and steady! Don’t sacrifice your form: keep those elbows from flaring out. They are fixed points! Oh, and don’t drop the weights!

Round IV

• Biceps curls – 10,10 reps at 30 lbs
• Triceps extension – 10,10 reps at 30 lbs

Abs Blaster
Do this if the optional abs exercises are not done with rounds I-III. Adds about five minutes of time.

• Crunches – 30, 15 second pause
• Oblique Crunch (L) – 30, 15 second pause
• Oblique Crunch (R) – 30, 15 second pause
• Core Twist – 30, 15 second pause
• Reverse Curls/Crunches – 30, 15 second pause

Focus on your abs! Keeping your hands behind your head makes for a better workout. Just don’t pull on your neck and strain it. Loose hands!