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Upper Body Circuit Training

Upper Body
Upper body Circuit is an excellent way to increase your ability to perform task such as, mobility, strength, and having a better stamina level. Upper body training is a system that takes about 6-10 different exercises that is completed by doing one exercise after another after about an only 30 second rest period.




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Organizing and Planning
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Pen and PaperWith the equipment that you have available, organize and plan out a list of possible exercises that can be accomplished.

Make a schedule of about 6-10 different exercises without doing consecutive exercises that works out the same muscle group.

keep the exercises different.......

.......and never repeat the same muscle!

However, before you begin your exercises, WARM-UP because you can injuries that can influence your ability to not workout in the future.

Here are the 3 steps to take before beginning your upper body circuit training:

STEP 1
 Organize and plan out a list of possible exercises.
STEP 2
 Make a schedule of 6-10 exercises.
STEP 3
 Warm up before you begin your circuit.


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Upper Body Ciruit Training Tips
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Doing circuit training properly can definetly benefit your bodies ability to perform tasks much better and easier, but doing it innaproprietly can definetly prohibit your ability to perform tasks easier and effectively.

Here are a few tips to help with proper upper body circuit training:
  • Include Exercises for Large Muscles - Exercises like bench press, squats, and step-ups keeps your heart rate elevated by making your exercises intense.
  • Keep A Good Pace - Be sure to set a minimum number of repetition and don't forget the length of time for every station.
  • Minimize Transition Time - You should have about 5 to 10 seconds between every exercise. Stay away from circuit training when the gym or your workout place is packed. However, there are plenty of exercises that you can do with a pair of dumbbells.


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Get Started With This
Upper Body Circuit Schedule
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Here is a sample of an upper body training program:

Requirements: Barbell, dumbbell, or whatever equipment around that is at least 20% of your body weight
Sets: 2-3 sets per exercise
Total Time: About 18-26 minutes
Recovery Time: 30 seconds

  1. 40-50 ab crunches
  2. 15-20 Bench Press
  3. 10-20 Pull-Ups
  4. 15-20 Bicep Curls
  5. 30-40 Push-Ups
  6. 15-20 Tricep Extensions
  7. 15-20 Lateral Raises
  8. 30-40 Bent Over Rows
  9. 20-25 Pulldowns
  10. 15-20 Cable Seated Rows
These upper body circuit training exercises are a starting point to help you get started. You can definetly be creative and figure out what upper body circuit fits you the best.

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