VICTORIA’S UPPER BODY WORKOUT
This workout is split into supersets. For each pair, perform the first move, followed by the second, rest for 30 secs, and repeat until you’ve completed your sets. Then move on to the next pair
SEATED CURL
Do: 4 sets of 6-8 reps
Targets: Biceps
(a) Sit upright on a bench holding dumbbells, arms down by your sides, palms facing forwards. Bend your arms at the elbow, keeping your shoulders still until the weights almost reach them.
(b) Slowly lower the dumbbells back down over 3-4 secs. Avoid ‘locking’ the elbows at the bottom.
PRONE HAMMER CURL
Do: 3 sets of 10-12 reps
Targets: Biceps
(a) Holding dumbbells, lie face down on a bench set at a 45° incline, arms straight and palms facing each other. Bend your elbows and squeeze your biceps to bring the weights level with your shoulders.
(b) Slowly lower the weights back to the starting position, fully extending your arms. That’s one rep.
SKULL CRUSHER
Do: 4 sets of 6-8 reps
Targets: Triceps
(a) Lie flat on your back on a bench holding a weighted EZ bar with your arms straight above your chest. Keeping your upper arms fixed in position, slowly bend from the elbows, lowering the bar to just touch your forehead.
(b) Without pausing at the bottom, straighten your arms back to the starting position.
FRENCH PRESS
Do: 3 sets of 10-12 reps
Targets: Triceps
(a) Stand with your feet hipwidth apart, arms extended above your head, holding an EZ bar with both hands.
(b) Bending at the elbow, lower the bar behind your head until it’s in line with the back of your neck, then straighten your arms back to the starting position.
SCOTT CURL
Do: 3 sets of 10-12 reps
Targets: Biceps
(a) Holding an EZ bar in both hands with an underhand grip, stand behind a preacher bench, placing the backs of both arms against it.
(b) Keeping your upper arms glued to the bench, raise the bar until your forearms are perpendicular to the floor, then immediately lower down to the starting position.
PRONATED GRIP CABLE CURL
Do: 2 sets of 15 reps
Targets: Biceps
(a) Facing the pulley machine, hold a cable curl bar with your hands shoulder-width apart, palms facing away from you. Keeping your upper arms fixed in position, contract your biceps to lift the bar to shoulder level.
(b) Hold the bar there for a few seconds before lowering it back to the starting position.
LYING TRICEP EXTENSION
Do: 3 sets of 10-12 reps
Targets: Triceps
(a) Lie flat on your back on a bench with dumbbells in your hands, arms straight up above your chest. Keeping your shoulders still, slowly bend from the elbows, lowering the dumbbells until they’re next to your ears.
(b) Without pausing at the bottom, straighten your arms back to the starting position.
OVERHEAD EXTENSION
Do: 2 sets of 15 reps
Targets: Triceps
(a) Standing with one leg in front of the other for balance, facing away from the pulley machine, hold the rope behind you in both hands and extend your arms over your head.
(b) Keeping your elbows close to your ears and upper arms still, lower the rope behind your head until your triceps are fully stretched. Reverse the move by extending your arms straight up. Fourteen to go.