Upper Body - 30 Day Challenge

September 11, 2017 | Author: Mary Red | Category: N/A
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30-DAY [email protected] 23 Jun 2015

UPPER BODY

CHALLENGE AN ALEXA JEAN FITNESS PROGRAM

SHOULDERS + ARMS + BACK COPYRIGHT 2015

Lex Brown LLC

[email protected] 23 Jun 2015

This E-Book (30-Day Upper Body Challenge) and its associated content are for informational purposes only. Before performing any suggested testing and/or exercise assessments and practices, you should consult with a qualified professional who is familiar with such exercise assessment techniques and may properly interpret the results. By using this E-Book (30-Day Upper Body Challenge) you agree to hold harmless Alexa Brown, Alexa Jean Fitness, www.alexajeanbrown.com and Lex Brown LLC from any liability or personal injury associated with any content on this E-Book (30-Day Upper Body Challenge). We do not guarantee you will lose any weight just from reading this document. Your results are completely dependent on what you do with this knowledge. If you're unsure if you should follow any of the guidelines mentioned within any of the content of this E-Book or site related to this content, contact a qualified professional.

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[email protected] 23 Jun 2015

#alexajeanfitness SHARE YOUR PROGRESS Take a before picture and at the end of each week take a progress picture. Tag me in your progress and transformation photos on instagram #upperbodyguide #alexajeanfitness and #AJFtransformations

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[email protected] 23 Jun 2015

WORDS TO LIVE BY

IT’S NOT ABOUT

BEING GOOD

AT SOMETHING IT’S ABOUT

BEING GOOD TO

YOURSELF 3

[email protected] 23 Jun 2015

Week 1

MONDAY

Complete this circuit 3 times with 1 minute rest between each round. SIDE PUSH-UP

10 REPS - EACH SIDE

TRICEP DIP

10 REPS

WALKING PLANK

10 REPS

DUMBBELL CURL

12 REPS

HAMMER CURL

12 REPS

Copyright 2015

4

Lex Brown LLC

[email protected] 23 Jun 2015

Week 1

TUESDAY

Complete this circuit 3 times with 1 minute rest between each round. OVERHEAD DUMBBELL PRESS

15 REPS

BENT OVER LATERAL RAISES

12 REPS

SIDE LATERAL RAISES

12 REPS

DUMBBELL UPRIGHT ROWS

12 REPS

Copyright 2015

5

Lex Brown LLC

[email protected] 23 Jun 2015

Week 1

WEDNESDAY REST DAY / STRETCH DAY

Copyright 2015

6

Lex Brown LLC

[email protected] 23 Jun 2015

Week 1

THURSDAY

Complete this circuit 3 times with 1 minute rest between each round. DUMBBELL UPRIGHT ROW

10 REPS

STIFF LEG DEADLIFT

10 REPS

PLANK ROW

10 REPS - EACH ARM

DEADLIFT

Copyright 2015

15 REPS

7

Lex Brown LLC

[email protected] 23 Jun 2015

Week 1

FRIDAY

Complete this circuit 3 times with 1 minute rest between each round. TRICEP DIP

12 REPS

HAMMER CURL

15 REPS

OVERHEAD DUMBBELL PRESS

15 REPS

DUMBBELL UPRIGHT ROW

12 REPS

DEADLIFT

15 REPS

Copyright 2015

8

Lex Brown LLC

[email protected] 23 Jun 2015

Week 1

SATURDAY REST DAY

Week 1

SUNDAY REST DAY

Copyright 2015

9

Lex Brown LLC

[email protected] 23 Jun 2015

Week 2

MONDAY

Complete this circuit 3 times with 1 minute rest between each round. OVERHEAD SINGLE ARM TRICEP EXTENSION

12 REPS

LYING SINGLE ARM EXTENSION - PALM FACING YOU

12 REPS - EACH

WALL PUSHUP

10 REPS

DUMBBELL CURL

12 REPS

HALFWAY DUMBBELL CURL

10 REPS

Copyright 2015

10

Lex Brown LLC

[email protected] 23 Jun 2015

Week 2

TUESDAY

Complete this circuit 3 times with 1 minute rest between each round. FRONT DUMBBELL RAISES

12 REPS

DUMBBELL UPRIGHT ROWS

15 REPS

ARM CIRCLES

30 REPS

SIDE LATERAL RAISES

12 REPS

Copyright 2015

11

Lex Brown LLC

[email protected] 23 Jun 2015

Week 2

WEDNESDAY REST DAY / STRETCH DAY

Copyright 2015

12

Lex Brown LLC

[email protected] 23 Jun 2015

Week 2

THURSDAY

Complete this circuit 3 times with 1 minute rest between each round. REVERSE FLYS

12 REPS

DUMBBELL ROWS - PALM FACING YOU

12 REPS

DUMBBELL ROWS - PALMS AWAY FROM YOU

12 REPS

DUMBBELL SHRUGS

15 REPS

Copyright 2015

13

Lex Brown LLC

[email protected] 23 Jun 2015

Week 2

FRIDAY

Complete this circuit 3 times with 1 minute rest between each round. LYING SINGLE ARM EXTENSION

12 REPS - EACH ARM

OVERHEAD DUMBBELL PRESS

15 REPS

PLANK ROW

10 REPS = EACH ARM

DUMBBELL CURL

12 REPS

DEADLIFTS

15 REPS

Copyright 2015

14

Lex Brown LLC

[email protected] 23 Jun 2015

Week 2

SATURDAY REST DAY

Week 2

SUNDAY REST DAY

Copyright 2015

15

Lex Brown LLC

[email protected] 23 Jun 2015

Week 3

MONDAY

Complete this circuit 3 times with 1 minute rest between each round. SIDE PUSHUP

15 REPS - EACH ARM

WALL PUSHUP

12 REPS

DUMBBELL CURL

15 REPS

WALKING PLANK

10 REPS

HAMMER CURLS

15 REPS

Copyright 2015

16

Lex Brown LLC

[email protected] 23 Jun 2015

Week 3

Tuesday

Complete this circuit 3 times with 1 minute rest between each round. SINGLE ARM OVERHEAD DUMBBELL PRESS 10 REPS - EACH ARM

DUMBBELL UPRIGHT ROWS

15 REPS

SIDE LATERAL RAISES

12 REPS

ARM CIRCLES

45 REPS

Copyright 2015

17

Lex Brown LLC

[email protected] 23 Jun 2015

Week 3

WEDNESDAY REST DAY / STRETCH DAY

Copyright 2015

18

Lex Brown LLC

[email protected] 23 Jun 2015

Week 3

THURSDAY

Complete this circuit 3 times with 1 minute rest between each round. REVERSE FLYS

12 REPS

DUMBBELL SHRUGS

20 REPS

STIFF LEG DEADLIFT

12 REPS

PLANK ROW

12 REPS

Copyright 2015

19

Lex Brown LLC

[email protected] 23 Jun 2015

Week 3

FRIDAY

Complete this circuit 3 times with 1 minute rest between each round. TRICEP DIP

15 REPS

WALKING PLANK

10 REPS

OVERHEAD DUMBBELL PRESS

15 REPS

DUMBBELL ROW - PALMS FACING

12 REPS

DUMBBELL ROW - PALMS AWAY

12 REPS

Copyright 2015

20

Lex Brown LLC

[email protected] 23 Jun 2015

Week 3

SATURDAY REST DAY

Week 3

SUNDAY REST DAY

Copyright 2015

21

Lex Brown LLC

[email protected] 23 Jun 2015

Week 4

MONDAY

Complete this circuit 3 times with 1 minute rest between each round. LYING SINGLE ARM EXTENSION PALMS FACING 12 REPS - EACH ARM

TRICEP KICKBACKS

15 REPS - EACH ARM

SINGLE ARM DUMBBELL CURL

12 REPS - EACH ARM

PUSHUP OR MODIFIED PUSHUP

10 REPS

SINGLE ARM HAMMER CURLS

Copyright 2015

12 REPS - EACH ARM

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Lex Brown LLC

[email protected] 23 Jun 2015

Week 4

TUESDAY

Complete this circuit 3 times with 1 minute rest between each round. FRONT DUMBBELL RAISES

12 REPS

REVERSE FLYS

12 REPS

DUMBBELL UPRIGHT ROWS

15 REPS

SIDE LATERAL RAISES

12 REPS

Copyright 2015

23

Lex Brown LLC

[email protected] 23 Jun 2015

Week 4

WEDNESDAY REST DAY / STRETCH DAY

Copyright 2015

24

Lex Brown LLC

[email protected] 23 Jun 2015

Week 4

THURSDAY

Complete this circuit 3 times with 1 minute rest between each round. DUMBBELL DEADLIFTS

15 REPS

PLANK ROW

12 REPS - EACH ARM

DUMBBELL ROW - PALMS AWAY FROM YOU

12 REPS

DUMBBELL SHRUGS

20 REPS

Copyright 2015

25

Lex Brown LLC

[email protected] 23 Jun 2015

Week 4

FRIDAY

Complete this circuit 3 times with 1 minute rest between each round. WALKING PLANK

TRICEP KICKBACKS

15 REPS

12 REPS - EACH ARM

DUMBBELL CURLS

12 REPS

REVERSE FLYS

12 REPS

OVERHEAD DUMBBELL PRESS

15 REPS

Copyright 2015

26

Lex Brown LLC

[email protected] 23 Jun 2015

Week 4

SATURDAY REST DAY

Week 4

SUNDAY REST DAY

Copyright 2015

27

Lex Brown LLC

[email protected] 23 Jun 2015

GET CONNECTED instagram.com/alexajeanfitness instagram.com/alexajeanbrown www.alexajeanbrown.com

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