Upper Body Drop Set Circuit

Hi guys, today we are working the upper body with a totally new workout format. The idea is you start each exercise with the most difficult variation and do as many reps as you can, then move to a slightly easier variation of the same exercise and again do any many as you can, then finally move to the easiest variation and continue through to failure. It is an easy workout to compete against others in, just post how many reps you did for each exercise/variation.

Apologies for the poor quality photos. We managed to break the camera during shooting!

 

Principles

Major Muscle Groups First
Balance Front/Back

Techniques:

Circuit training
Drop Set

Instructions

• Do 4 exercises of as many reps as possible on each to complete the circuit.
• As failure occurs, change the angle/position of the body to make the exercise easier (this creates the drop set) and continue with no rest.
• Do 2 drop sets for each exercise before moving to the next.

Exercises

1. Press Ups

Place hands on the floor under shoulders and just beyond shoulder width apart. Form a straight line from shoulders to feet with core activated to maintain body position. Bend arms at elbows to 90 degrees then raise up again to start position. Repeat for required number of reps with a smooth full range of movement.

Variation 1

Place the knees on the ground forming a straight line from knees to shoulders with core activated to maintain body position. Repeat press up movement as above.

 

Variation 2

Place hands on a raised bar (the higher the body is elevated the easier the exercise) forming a straight line from shoulders to feet with core activated to maintain body position. Repeat press up movement as above.

 

2. Reverse Row

Place hands just beyond shoulder width under a bar. Facing up, place feet beyond the bar extendind body in a straight line with core activated to maintain body position. Bend arms to 90 degrees raising body up as close to the bar as possible and then lower under control to start position. Repeat for the required number of reps with a smooth full range of movement.

Variation 1

Place feet closer in toward the bar bending at knees to form a straight line between shoulders and the knees with core activated to maintain body position.

Variation 2

As above with closer foot position.

3. Tricep Dips

Place hands (fingers facing forwards) on a raised surface such as a bench or chair. Move feet out with legs straight but upper body as near vertical as posible off the edge. Bend arms to 90 degrees to lower body and then raise to start position. Repeat for required number of reps with smooth full range of movement.

Variation 1

Place feet closer to bench with knee bent. You can repeat the dip movement with more leg involvement to make this variation easier.

Variation 2

 

Place hands on a higher bench (makes exercise easier) again with knees bent and repeat the movement.

4. Bicep Curls

Place hands on a bar shoulder with apart using an underarm grasp. Facing up, place feet beyond the bar extend body in a straight line with core activated to maintain body position. Bend at elbows to raise body towards the bar. Lower to start position and repeat for required number of reps with smooth full range of movement.Try to keep the amount of movement around the shoulder joint to a minimum focusing on elbow flexion in order to emphase the biceps as primary movers.

Variation 1

Move feet closer to the bar to raise body angle.

Variation 2

As Above

Posted: Saturday 27 February 2010

Comments

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Christy!
Well done Gorgeous! Your looking super great :)...
Posted: 2010-04-23 11:56 by Riley     [Delete]

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