Upper Body Ebook

30-DAY
UPPER BODY
CHALLENGE
AN ALEXA JEAN FITNESS PROGRAM
SHOULDERS + ARMS + BACK

COPYRIGHT 2015
Prepared exclusively for leesaleilani@hotmail.com Transaction: 72933
Lex Brown LLC
This E-Book (30-Day Upper Body Challenge) and its associated content are for informational purposes only. Before performing any suggested testing and/or exercise assessments and practices, you should consult with a qualified professional who is familiar with
such exercise assessment techniques and may properly interpret the results.
By using this E-Book (30-Day Upper Body Challenge) you agree to hold harmless Alexa
Brown, Alexa Jean Fitness, www.alexajeanbrown.com and Lex Brown LLC from any liability or personal injury associated with any content on this E-Book (30-Day Upper Body
Challenge).
We do not guarantee you will lose any weight just from reading this document. Your results
are completely dependent on what you do with this knowledge.
If you're unsure if you should follow any of the guidelines mentioned within any of the content of this E-Book or site related to this content, contact a qualified professional.
1
#alexajeanfitness
SHARE YOUR PROGRESS
Take a before picture and at the end of each
week take a progress picture.
Tag me in your progress and transformation
photos on instagram #upperbodyguide
#alexajeanfitness and
#AJFtransformations
2
WORDS TO LIVE BY
ITS NOT ABOUT
BEING GOOD
AT SOMETHING
ITS ABOUT
BEING GOOD
TO
YOURSELF
3
Week 1
MONDAY
Complete this circuit 3 times with 1 minute rest between each round.
SIDE PUSH-UP
10 REPS - EACH SIDE
TRICEP DIP
10 REPS
WALKING PLANK
10 REPS
DUMBBELL CURL
12 REPS
HAMMER CURL
12 REPS
Copyright 2015
4
Lex Brown LLC
Week 1
TUESDAY
OVERHEAD DUMBBELL PRESS
15 REPS
BENT OVER LATERAL RAISES
12 REPS
SIDE LATERAL RAISES
12 REPS
DUMBBELL UPRIGHT ROWS
12 REPS
Copyright 2015
5
Lex Brown LLC
Week 1
WEDNESDAY
REST DAY / STRETCH DAY
Copyright 2015
6
Lex Brown LLC
Week 1
THURSDAY
DUMBBELL UPRIGHT ROW
10 REPS
STIFF LEG DEADLIFT
10 REPS
PLANK ROW
10 REPS - EACH ARM
DEADLIFT
Copyright 2015
15 REPS
7
Lex Brown LLC
Week 1
FRIDAY
TRICEP DIP
12 REPS
HAMMER CURL
15 REPS
15 REPS
DUMBBELL UPRIGHT ROW
12 REPS
DEADLIFT
15 REPS
Copyright 2015
8
Lex Brown LLC
Week 1
SATURDAY
REST DAY
Week 1
SUNDAY
REST DAY
Copyright 2015
9
Lex Brown LLC
Week 2
MONDAY
OVERHEAD SINGLE ARM TRICEP EXTENSION
12 REPS
LYING SINGLE ARM EXTENSION - PALM FACING YOU
12 REPS - EACH
WALL PUSHUP
10 REPS
DUMBBELL CURL
12 REPS
HALFWAY DUMBBELL CURL
10 REPS
Copyright 2015
10
Lex Brown LLC
Week 2
TUESDAY
FRONT DUMBBELL RAISES
12 REPS
15 REPS
ARM CIRCLES
30 REPS
SIDE LATERAL RAISES
12 REPS
Copyright 2015
11
Lex Brown LLC
Week 2
WEDNESDAY
Copyright 2015
12
Lex Brown LLC
Week 2
THURSDAY
REVERSE FLYS
12 REPS
DUMBBELL ROWS - PALM FACING YOU
12 REPS
DUMBBELL ROWS - PALMS AWAY FROM YOU
12 REPS
DUMBBELL SHRUGS
15 REPS
Copyright 2015
13
Lex Brown LLC
Week 2
FRIDAY
LYING SINGLE ARM EXTENSION
12 REPS - EACH ARM
15 REPS
PLANK ROW
10 REPS = EACH ARM
DUMBBELL CURL
12 REPS
DEADLIFTS
15 REPS
Copyright 2015
14
Lex Brown LLC
Week 2
SATURDAY
REST DAY
Week 2
SUNDAY
REST DAY
Copyright 2015
15
Lex Brown LLC
Week 3
MONDAY
SIDE PUSHUP
15 REPS - EACH ARM
WALL PUSHUP
12 REPS
DUMBBELL CURL
15 REPS
WALKING PLANK
10 REPS
HAMMER CURLS
15 REPS
Copyright 2015
16
Lex Brown LLC
Week 3
Tuesday
SINGLE ARM OVERHEAD DUMBBELL PRESS 10 REPS - EACH ARM
15 REPS
SIDE LATERAL RAISES
12 REPS
ARM CIRCLES
45 REPS
Copyright 2015
17
Lex Brown LLC
Week 3
WEDNESDAY
Copyright 2015
18
Lex Brown LLC
Week 3
THURSDAY
REVERSE FLYS
12 REPS
DUMBBELL SHRUGS
20 REPS
STIFF LEG DEADLIFT
12 REPS
PLANK ROW
12 REPS
Copyright 2015
19
Lex Brown LLC
Week 3
FRIDAY
TRICEP DIP
15 REPS
WALKING PLANK
10 REPS
15 REPS
DUMBBELL ROW - PALMS FACING
12 REPS
DUMBBELL ROW - PALMS AWAY
12 REPS
Copyright 2015
20
Lex Brown LLC
Week 3
SATURDAY
REST DAY
Week 3
SUNDAY
REST DAY
Copyright 2015
21
Lex Brown LLC
Week 4
MONDAY
LYING SINGLE ARM EXTENSION PALMS FACING 12 REPS - EACH ARM
TRICEP KICKBACKS
15 REPS - EACH ARM
SINGLE ARM DUMBBELL CURL
12 REPS - EACH ARM
PUSHUP OR MODIFIED PUSHUP
10 REPS
SINGLE ARM HAMMER CURLS
Copyright 2015
12 REPS - EACH ARM
22
Lex Brown LLC
Week 4
TUESDAY
FRONT DUMBBELL RAISES
12 REPS
REVERSE FLYS
12 REPS
15 REPS
SIDE LATERAL RAISES
12 REPS
Copyright 2015
23
Lex Brown LLC
Week 4
WEDNESDAY
Copyright 2015
24
Lex Brown LLC
Week 4
THURSDAY
DUMBBELL DEADLIFTS
15 REPS
PLANK ROW
12 REPS - EACH ARM
DUMBBELL ROW - PALMS AWAY FROM YOU
12 REPS
DUMBBELL SHRUGS
20 REPS
Copyright 2015
25
Lex Brown LLC
Week 4
FRIDAY
WALKING PLANK
TRICEP KICKBACKS
15 REPS
12 REPS - EACH ARM
DUMBBELL CURLS
12 REPS
REVERSE FLYS
12 REPS
15 REPS
Copyright 2015
26
Lex Brown LLC
Week 4
SATURDAY
REST DAY
Week 4
SUNDAY
REST DAY
Copyright 2015
27
Lex Brown LLC
GET CONNECTED
instagram.com/alexajeanfitness
instagram.com/alexajeanbrown
www.alexajeanbrown.com
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30-DAY

SHOULDERS + ARMS + BACK

Lex Brown LLC

ITS NOT ABOUT

Prepared exclusively for leesaleilani@hotmail.com Transaction: 72933

10 REPS - EACH SIDE

Lex Brown LLC

BENT OVER LATERAL RAISES

SIDE LATERAL RAISES

DUMBBELL UPRIGHT ROWS

Lex Brown LLC

Lex Brown LLC

STIFF LEG DEADLIFT

10 REPS - EACH ARM

Lex Brown LLC

OVERHEAD DUMBBELL PRESS

DUMBBELL UPRIGHT ROW

Lex Brown LLC

Lex Brown LLC

LYING SINGLE ARM EXTENSION - PALM FACING YOU

HALFWAY DUMBBELL CURL

Lex Brown LLC

DUMBBELL UPRIGHT ROWS

SIDE LATERAL RAISES

Lex Brown LLC

Lex Brown LLC

DUMBBELL ROWS - PALM FACING YOU

DUMBBELL ROWS - PALMS AWAY FROM YOU

Lex Brown LLC

12 REPS - EACH ARM

OVERHEAD DUMBBELL PRESS

10 REPS = EACH ARM

Lex Brown LLC

Lex Brown LLC

15 REPS - EACH ARM

Lex Brown LLC

DUMBBELL UPRIGHT ROWS

SIDE LATERAL RAISES

Lex Brown LLC

Lex Brown LLC

STIFF LEG DEADLIFT

Lex Brown LLC

OVERHEAD DUMBBELL PRESS

DUMBBELL ROW - PALMS FACING

DUMBBELL ROW - PALMS AWAY

Lex Brown LLC

Lex Brown LLC

15 REPS - EACH ARM

SINGLE ARM DUMBBELL CURL

12 REPS - EACH ARM

PUSHUP OR MODIFIED PUSHUP

SINGLE ARM HAMMER CURLS

12 REPS - EACH ARM

Lex Brown LLC

DUMBBELL UPRIGHT ROWS

SIDE LATERAL RAISES

Lex Brown LLC

Lex Brown LLC

12 REPS - EACH ARM

DUMBBELL ROW - PALMS AWAY FROM YOU

Lex Brown LLC

12 REPS - EACH ARM

OVERHEAD DUMBBELL PRESS