FM SG HOME UPPER BODY

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1

Bent Over Barbell Row

Warm up sets =

2 Warm up sets

Working sets = 

4 Working sets

15 Reps

15 Reps

12 Reps

10 Reps

Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position. Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause. Then inhale and slowly lower the barbell back to the starting position. Repeat for the recommended amount of repetitions. Caution: This exercise is not recommended for people with back problems. A Low Pulley Row is a better choice for people with back issues. Also, just like with the bent knee dead-lift, if you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more. Variations: You can perform the same exercise using a supinated (palms facing you) grip.

Rep information

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3

Lateral Raise - With Bands

Warm up sets =

1 Warm up set

Working sets = 

4 Working sets

15 Reps

15 Reps

15 Reps

15 Reps

To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles should be resting on the sides of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position. Use your side shoulders to lift the handles to the sides as you exhale. Continue to lift the handles until they are slightly above parallel. Tip: As you lift the handles, slightly tilt the hand as if you were pouring water and keep your arms extended. Also, keep your torso stationary and pause for a second at the top of the movement. Lower the handles back down slowly to the starting position. Inhale as you perform this portion of the movement. Repeat for the recommended amount of repetitions. Variations: This exercise can also be performed using dumbbells or a pulley machine.

Rep information

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5

Hammer Curls

Warm up sets =

1 Warm up set

Working sets = 

3 Working sets

Rep information

Follow instructions below.

8 Reps

8 Reps

8 Reps

View instructions

Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso. The palms of the hands should be facing your torso. This will be your starting position. Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm. After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position. Repeat for the recommended amount of repetitions. Variations: There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc.

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7

Bench Press - With Bands

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

12 Reps

12 Reps

12 Reps

Using a flat bench secure a band under the leg of the bench that is nearest to your head. Once the band is secure, grab it by both handles and lie down on the bench. Extend your arms so that you are holding the band handles in front of you at shoulder width. Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position. Bring down the handles slowly until your elbow forms a 90 degree angle. Keep full control at all times. As you breathe out, bring the handles up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up. Repeat the movement for the prescribed amount of repetitions of your training program. Variations: You can also use a pulley machine, dumbbells or a barbell for this exercise.

Rep information

Follow instructions below.

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9

Bicycling, Stationary

Warm up sets =

0 Warm up sets

Working sets = 

Rep information

Follow instructions below.

To begin, seat yourself on the bike and adjust the seat to your height. Select the desired option from the menu. You may have to start pedaling to turn it on. You can use the manual setting, or you can select a program to use. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. The level of resistance can be changed throughout the workout. The handles can be used to monitor your heart rate to help you stay at an appropriate intensity. Stationary bikes offer convenience, cardiovascular benefits, and have less impact than other activities. A 150 lb person will burn about 230 calories cycling at a moderate rate for 30 minutes, compared to 450 calories or more running.

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11

Warm up sets =

0 Warm up sets

Working sets = 

View Video

Rep information

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2

Upright Row - With Bands

Warm up sets =

1 Warm up set

Working sets = 

4 Working sets

15 Reps

15 Reps

15 Reps

15 Reps

To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position. Use your side shoulders to lift the handles as you exhale. The handles should be close to the body as you move them up. Continue to lift the handles until they nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the handles, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement. Lower the handles back down slowly to the starting position. Inhale as you perform this portion of the movement. Repeat for the recommended amount of repetitions. Variations: This exercise can also be performed using a straight or e-z bar. Another variation is to use dumbbells, though this later exercise should be reserved by the most advanced people that are well familiarized with correct execution.

Rep information

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4

Lying Dumbbell Tricep Extension

Warm up sets =

2 Warm up sets

Working sets = 

4 Working sets

Rep information

12 Reps

12 Reps

12 Reps

12 Reps

Lie on a flat bench while holding two dumbbells directly in front of you. Your arms should be fully extended at a 90-degree angle from your torso and the floor. The palms should be facing in and the elbows should be tucked in. This is the starting position. As you breathe in and you keep the upper arms stationary with the elbows in, slowly lower the weight until the dumbbells are near your ears. At that point, while keeping the elbows in and the upper arms stationary, use the triceps to bring the weight back up to the starting position as you breathe out. Repeat for the recommended amount of repetitions. Caution: This is an exercise that you need to be very careful with when selecting the weight. Too much weight with sloppy form and you could be looking at injured elbows. Also, if you suffer from elbow problems this exercise might be too harsh on your elbows, so you may need to look for a substitute such as a close-grip bench press. Variation: You can perform this exercise in an alternate fashion like alternate dumbbell curls.

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6

Incline Inner Biceps Curl

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

Rep information

15 Reps

15 Reps

15 Reps

Hold a dumbbell in each hand and lie back on an incline bench. The dumbbells should be at arm's length hanging at your sides and your palms should be facing out. This will be your starting position. Now as you exhale curl the weight outward and up while keeping your forearms in line with your side deltoids. Continue the curl until the dumbbells are at shoulder height and to the sides of your deltoids. Tip: The end of the movement should look similar to a double biceps pose. After a second contraction at the top of the movement, start to inhale and slowly lower the weights back to the starting position using the same path used to bring them up. Repeat for the recommended amount of repetitions. Variations: You can also perform this exercise with cables or exercise bands.

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8

Cross Over - With Bands

Warm up sets =

1 Warm up set

Working sets = 

4 Working sets

15 Reps

15 Reps

15 Reps

15 Reps

Secure an exercise band around a stationary post. While facing away from the post, grab the handles on both ends of the band and step forward enough to create tension on the band. Raise your arms to the sides, parallel to the floor, perpendicular to your torso (your torso and the arms should resemble the letter T) and with the palms facing forward. Have them extended with a slight bend at the elbows. This will be your starting position. While keeping your arms straight, bring them across your chest in a semicircular motion to the front as you exhale and flex your pecs. Hold the contraction for a second. Slowly return to the starting position as you inhale. Perform for the recommended amount of repetitions. Variations: This exercise can also be performed using pulleys.

Rep information

Follow instructions below.

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10

Warm up sets =

0 Warm up sets

Working sets = 

Rep information

View Video
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12

Warm up sets =

0 Warm up sets

Working sets = 

Rep information

View Video