| Here is a quick upper body circuit that can be | | | | If there isn't a dips setting then perform 15 press-ups |
| performed either on it's own as an upper body | | | | on the floor (you can do these on your knees if you |
| workout or as part of your weekly gym routine. | | | | are a beginner and gradually progress to a full |
| First of all, and most importantly, it is advisable to | | | | press-up). Then, immediately on completion of the |
| warm up sufficiently and stretch. I would recommend | | | | dips or press-ups, return to the bar and perform one |
| using the cross-trainer or rower for 15 minutes as | | | | set of 15 close grip chin ups (palms facing inwards). |
| your warm up as these machine will work your upper | | | | This circuit is counted as 1 set and is devised to |
| body and mobilise the joints sufficiently for the | | | | exhaust your upper body (shoulders, back, biceps, |
| exercises to follow. | | | | triceps, chest) therefore, each set of 15 repetitions |
| All levels of fitness can perform these exercises as | | | | should leave you feeling the "burn" or "pump" in your |
| long as the gym you use has an assisted chin up/dips | | | | muscles. If you do not feel this, then reduce the |
| machine. The assisted machine is the one where you | | | | weight and lift more of your own bodyweight. |
| have a plate to either stand on or kneel on and can | | | | Depending on your fitness levels, you can take a 2 |
| add or reduce the weight to suppot a portion of | | | | minute rest or perform an easy 5 minute set on the |
| your bodyweight. This is an excellent way for you to | | | | cross trainer then repeat the circuit. |
| assess your achievements as you will get stronger | | | | Once your fitness level permits you to achieve 3 |
| and fitter the more you perform these exercises and | | | | sets of this circuit with a 5 minute cross-trainer break |
| you will therefore be able to reduce the weight you | | | | in between sets, the workout will take approximately |
| place on the machine, thus lifting more of your own | | | | 35 - 40 minutes. You can then finish off with 3 sets |
| bodyweight until you can lift yourself up unassisted. | | | | of stomach crunches and back extensions to work |
| After your warm up and stretch, locate the machine | | | | your mid section. As your strength improves, |
| in your gym and adjust the weight so that you can | | | | remember to reduce the assisted weight until you |
| lift yourself up comfortably 10 times. Then, starting | | | | can perform at least 10 repetitions unassisted. I have |
| with a wide arm grip (palms outwards), perform one | | | | successfully used this workout in my weekly routine |
| set of 15 pull-ups. Immediately on completion of this | | | | achieving 3 sets of 10 repetitions (unassisted) with a |
| set, change hand settings to use the dips section and | | | | 5 minute cross-trainer break in between sets within 4 |
| perform one set of 15 dips (with the same weight). | | | | weeks starting from a deconditioned state. |