This workout focuses on the upper body in a big way! Not only will we be doing a full three sets per exercise (in a fast superset style), but we will finish off with a burnout round of new exercises that target all of the same muscles to really finish them off.
This routine can be used in multiple different ways (toning, strength, or mass building) — though if you follow it as we have shown, then it will be a bit of a combination of strength and mass at the same time. If you want to focus more on mass, then decrease your reps to 5 to 8 and increase the amount of weight being lifted accordingly. If you want to focus more on strength, then increase your reps to 12 to 14 and decrease the weight being lifted accordingly. And, finally, if you want to just work on endurance and muscle tone, then increase reps to 16 to 20 and again drop the weight being lifted accordingly. Just keep in mind that if you use this for toning it will take you longer to get each set done so you may have to pause the video to compensate for the time difference.
No matter what you end up choosing as your focus (mass, strength, or toning), the main focus of each exercise should be your form and not how much you are lifting. You should utilize a full range of motion on each repetition as well as smooth, consistent movements in regards to speed. If you feel yourself starting to jerk or swing to complete a movement, you need to drop weight to get control again.
This may sound counterproductive to many avid bodybuilders, but we can't stress enough that moving under control and only using the amount of weight that is enough to fatigue your muscles on the last 2 or 3 reps will give you all the gains you need with a reduced risk of injury or unbalanced muscle development.
Warm Up: (15 seconds each)
Rotator Cuff Down
Rotator Cuff Side
Rotator Cuff Front
Arm Swing Steps
Standing Torso Twist
Overhead Push Pulls
Push Pull Squats
Strength Section: (3 Sets of 10 Repetitions each Superset style)
Bentover Reverse Fly
Burnout Round: (one set of as many repetitions as you can do up to 20 max)
Bentover Wide Row
Cool Down: (30 seconds each)
Overhead Tricep Stretch L&R
Arm Cross Stretch L&R
Wall Chest Stretch L&R
Because this routine can be used in many ways and with a huge range of weights from one person to the next, the calorie burn range for this video is enormous. With that said, the average calorie burn for this route will be anywhere from 5 calories per minute on the low end to 16 calories per minute on the high end.