Multiplex 60 Minute Upper Body Workout #1

This upper body workout also incorporates some abs and core work as well which provides your upper body muscles a rest between sets. This is not intended to be a heavy resistance workout but somewhere in between high energy workout and medium resistance. So choose weight that will allow you to do the entire reps set (not too heavy).

Multiplex 60 Minute Upper Body Workout Plan #1

Warm UP

3 Sets

Punch Up/Punch Out Star Jumps 20 seconds
Switch Upper Cut Punches 20 seconds
Shoulder Circles 20 seconds
Stretch and Breath 30 seconds

 

Level 1

Exercise Reps or Time Equipment
1 Close Hand Push Ups 15 reps No (or push up bars)
2 Running Squat Thrust 15 reps No
3 Wide Hand Push Ups 15 reps No (or push up bars)
4 Oblique Sit Ups 15 reps both sides No
5 Stretch and Breath 30 seconds No

 

Level 2

Exercise Reps or Time Equipment
1 Standing Fly’s 12 reps Weights or Bands
2 Triceps 15 reps Weights or seated
3 Hammer Bicep Curls 12 reps Weights or bands
4 Jack knife Sit Ups 15 reps No
5 Stretch and Breath 30 seconds No

 

Level 3

Exercise Reps or Time Equipment
1 Oblique Raises 15 reps No
2 Overhead Triceps Extensions 15 reps Weights or Bands
3 Twist Crunches 15 reps No
4 Regular Push Ups 20 reps No
5 Stretch and Breath 30 seconds No

 

Level 4

Exercise Reps or Time Equipment
1 Shoulder press 10 reps Weights or bands
2 Regular Bicep Curls 10 reps Weights or Bands
3 Leg Raise Vertical and Horizontal Scissors 10 reps No
4 Push Up Plank Punches 10 reps No
5 Stretch and Breath 30 seconds No

 

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