Seriously, give me a good upper body/core workout

stpetegirl · February 2012

I need something for two days a week. I will run three days and do yoga another. Currently i am just effing around the weightroom on these days. Generally it is some YWTLs, some shoulder presses, maybe the lat pull down, some push ups or planks. I feel like I need a weight routine that compliments my running but doesn't put a huge focus on lower body since this will probably be between running days. What do you do?

justcv · February 2012

I would probably do back, bi's, and shoulders one day and chest and tri's the other. Here are some examples.

Back day- lat pull down, bent over rows, rear delt machine, hammer curls with shoulder press, lateral and front raises, arnold press

Chest day- chest press, fly machine, push ups, dips, skull crushers, overhead rope extensions

KatiesCats · February 2012

We do different days at boot camp.

Monday is chest day:
- push ups (diamond alligator, wide hands, narrow hands, sphinx, knees, etc)
- ball chest flies (dumbbells in each hand, feet planted, back on a balance ball, neck supported)
- ball chest press (same idea as ball chest flies, different motion with hands)

Tuesday is arm day:
- dumbbell or band bicep curls
- tricep overhead press (hold a dumbbell in both hands above/behind your head, lower and raise it)
- tricep kickbacks (keep the elbow high and still)
- medicine ball throws (throw a heavy ball as high as you can against a wall and let it fall, then pick up and repeat)
- hammer curls
- palms down band or dumbbell curls

Thursday is shoulder day:
- shoulder press
- shoulder flies
- rear delt raises

psyri · February 2012

You still need to do strength training on your legs. Running does not equal strong legs.

I do one 30ish minute session with weights at the gym. I typically do:

3 sets with hand weights: bicep curls, tricep press (hold weights behind me and press up), upright rows (hold weights w/ ends touching and pull straight up to chest level). Do all 3 and rest between sets.

3 sets squats against a wall w/ an exercise ball at my back and kettlebells (I just use the kettlebells for weight)

3 sets chest presses. Put shoulders on an exercise ball, get into a tabletop position, then press up. Generally do 2 sets having the weights touch at the top of the press and 1 wider (like a football goal post).

At home, I do bodyweight exercises and things I can do with a yoga mat and exercise ball. Maybe 10-20 minutes at a time. I do lunges w/ one foot on the ball (These are hard. I have been doing them since last summer and still lose my balance), abs on the ball, lower back w/ my stomach on the ball and arms out in front of me, calf raises off the edge of stair, planks, and pushups. It'll generally take me 2 days to get all of this in.

ebeth_msn · February 2012

my routine:

weights (2xweek): 3x10 squats, bench, lat pull down, seated row (if time). 2x15 push-ups, upright rows, side lunges, front lunges, chin up assist

I try to do an upper body exercise while I"m resting from the lower and vice versa (squats/push-ups, bench/side lunges, upright row/lunges, etc) to save time. I can usually be done with weights in about 30 minutes.

for core: I just do different exercises for about 15 min a couple times a week @ home. I like the lolo jones workout but I will also mix it up with stuff I picked up from various magazines and workout videos.

GL!

Seriously, give me a good upper body/core workout

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