Upper Body Strength Week 4 Block 2 50min

Anytime Workouts

This strength workout is

focused on the upper body
with 4-5 sets of 10-12 reps
with 60 seconds of rest in
between sets. We begin
with a few warm up
exercises, then progress to
our main workout, and finish This workout is designed to help you gain strength, burn This workout targets your chest, shoulders, back and arms • A warm up will prepare you for exercise by increasing
fat, lose weight, improve endurance and help get you in the to help you gain more lean muscle mass and awesome blood flow to the muscles as well as help increasing joint
off with a few stretches. It is best shape of your life and looking great. upper body strength. range of motion

important to stick to a 8/10 • Perform a 5 minute warm up, starting at a slow pace and
gradually increasing it as you proceed.
effort so choose weights
with that intensity.
# REPS WEIGHT TIME NOTES # REPS WEIGHT TIME NOTES # REPS WEIGHT TIME NOTES
Equipment: , Bodyweight, 1 1 1
2 2 2
Dumbbells, Swiss Ball 3 3 3
4 4 4
5 5 5
6 6 6

Lats 90:90 Stick Up

Stretch Stretch Stretch

1 - Stand upright with your arms straight overhead, hands
clasped.
2 - Lean to one side, gently pulling your arms laterally.
• Return upright and repeat on the opposite side.
• Perform on one side, then switch to the other side.
Alternate sides with each rep.
1 - Lie on your side with your arms together on the floor in 1 - Stand upright with your hands at shoulder height, Perform 5 sets of 10 reps for each exercise.
front at shoulder height. elbows bent and your palms out
Use a challenging weight that allows you to complete all
2 - Raise one arm straight up to a 90 degree angle and 2 - Straighten your arms overhead, extending fully. reps.
look up at your hand.
3 - Lower this arm straight down to the floor on the other
side.
• Return this arm back to the start position.

# REPS WEIGHT TIME NOTES # REPS WEIGHT TIME NOTES # REPS WEIGHT TIME NOTES # REPS WEIGHT TIME NOTES
1
2
3
1 10 0.0 1 10 0.0 1 10 0.0
4
5
6

Flat Fly Pullover Hammer Curl

Chest Chest Biceps

1 - Lie on your back holding dumbbells up over your chest
with your arms straight.
2 - Lower the dumbbells out and away from your body and
down to shoulder level.
3 - Raise the dumbbells back up over your chest, keeping
your arms straight throughout.
Equipment Sub: Plates
1 - Lie on your back holding one dumbbell in both hands
with your arms extended up over your chest.
2 - Lower the dumbbell back behind your head, keeping
your arms straight.
3 - Raise the dumbbell back up over your chest, returning
to the start position.
Equipment Sub: Barbell, Plate
Perform 4 sets of 12 reps for each exercise.
Use a challenging weight that allows you to complete all
reps.
1 - Sit upright holding dumbbells with your arms extended
by your sides and your palms facing in.
2 - Raise the dumbbells up to shoulder level, bending at the
elbows.
• Keep your shoulders steady and do not turn at your wrists
as you raise the dumbbells.

# REPS WEIGHT TIME NOTES # REPS WEIGHT TIME NOTES # REPS WEIGHT TIME NOTES # REPS WEIGHT TIME NOTES
1 10 0.0 1 10 0.0 1 1 12 0.0
2 10 0.0 2 10 0.0 2
3 2 12 0.0
3 10 0.0 3 10 0.0
4 3 12 0.0
4 10 0.0 4 10 0.0
5
5 10 0.0 5 10 0.0 6 4 12 0.0

Copyright © 2016 by Anytime Health, LLC. This document may not be reproduced or used in any manner without the express written consent of Anytime Health, LLC.
Anytime Health, LLC is not responsible for any content that has been altered or modified from the original copyrighted work. page 1 of 2
 Upper Body Strength Week 4 Block 2 50min

Anytime Workouts

Kickback Lateral Raise Chest

Triceps Shoulders Stretch

1 - Hold a dumbbell in one hand with your elbow bent up at
shoulder height, placing the opposite knee and hand on a
bench with your back flat.
2 - Lift the dumbbell up and back, straightening your arm.
• Keep your shoulder steady and your back flat throughout.
• Complete all reps on one side before switching to the
other side.
1 - Sit upright on a bench holding dumbbells at your sides
with your arms straight.
2 - Raise the dumbbells up and outward to the sides to
shoulder height, keeping your arms straight or with a slight
bend at the elbows.
Equipment Sub: Plates
• A cool down allows time for your heart rate and core
temperature to begin to drop back to normal levels.
• Perform a 5 minute cool down at a slow pace, using
controlled breathing.
• Lie on your back on a ball with your feet flat and your
arms outstretched to the sides and slightly overhead.
1 - Roll back slightly on the ball, lowering your hands
toward the floor as much as possible and lengthening your
spine.

# REPS WEIGHT TIME NOTES # REPS WEIGHT TIME NOTES # REPS WEIGHT TIME NOTES # REPS WEIGHT TIME NOTES

1 12 0.0 1 12 0.0 1
2
2 12 0.0 2 12 0.0 3
1 60.0
3 12 0.0 3 12 0.0 4
5
4 12 0.0 4 12 0.0 6

Upper Back Triceps Shoulders

Stretch Stretch Stretch

• Kneel on the floor, placing your hands on top of ball in
front.
1 - Extend your arms out in front and lower your head
toward the floor, lengthening your spine.
1 - Stand or sit upright with one arm behind your head,
bent at the elbow and the other hand on this bent elbow.
2 - Gently pull the arm across and down, lowering your
hand to touch your upper back.
• Perform on one side, then switch to the other side.
Alternate sides with each rep.
1 - Stand upright with one arm at shoulder height, bent
across the front of your neck.
2 - Place your other hand on the elbow of the bent arm and
gently pull this arm straight across your body.
• Perform on one side, then switch to the other side.
Alternate sides with each rep.

# REPS WEIGHT TIME NOTES # REPS WEIGHT TIME NOTES # REPS WEIGHT TIME NOTES

1 60.0 1 60.0 1 60.0

Copyright © 2016 by Anytime Health, LLC. This document may not be reproduced or used in any manner without the express written consent of Anytime Health, LLC.
Anytime Health, LLC is not responsible for any content that has been altered or modified from the original copyrighted work. page 2 of 2