Tory--Question about Weights

[Guest guest]

Hi! I was wondering if you would mind sharing your upper body weight

routine. I can't find it now, but I know you mentioned in a post that

you've really improved the look of your arms with weights. I've been

going to Curves for my weight training, but I feel like I need more,

and I want to start doing free weights and machines a couple times a

week at the gym at work. I'm mainly interested in upper body. I run,

which really works my lower body, and I take pilates, which works my

core, abs, back.

Do you do mostly low weight/high rep or higher weight/low rep? What

specific exercises? I was planning to do two exercises for each major

upper body muscle group, three sets, 12-15 reps. (I'm basing this on

what my personal trainer had me doing when I went last year for a few

months, before it got too expensive.)

[Guest guest]

Okay, here's what I do:

Every other day I use barbells in the weight room. We have a set that

goes from 20-110 pounds. I use the 20, 30, 35 pound weights. I do what's

called " pyramiding " which means increasing your weights from low to

high, then decreasing from high to low in order to completely tire your

muscles out.

If you don't have barbells you can do dumbbells.

The routine is:

20 lbs-16 reps

30 lbs-12 reps

35 lbs-8 reps

35 lbs-8 reps

30 lbs-12 reps

20 lbs-16 reps

Curls

Overhead press

High pull dead lift (standing straight hold the barbell towards the

center, lift from arms straight down pulling up and bringing up to

chest...it isn't a curl.)

Then I move to the cable machine and do:

High cable biceps curl

30-40-50 (same routine of 16-12-8-8-12-16)

Lat pulldown

40-55-70

High cable reverse grip press down

20-30-40

Sometimes I also do the Cybex machines. I always do 30 minutes (each set

takes 5 minutes). I do:

Lat pulldown

Curl machine

Press

Fly

Overhead pull

Bicep pull

Sometimes I add some assisted dips

~'~'~'~'~'~'~'~'~'~'~'~'~'~'~'~'~'~'~'~'~'~'~'~'~'

Tory Klementsen, MCP A+

Career and Technology Educator

www.teechur.com

www.msteechur.com

-The successful person will do the things that the unsuccessful person

will not.

> Tory--Question about Weights

>

>

> Hi! I was wondering if you would mind sharing your upper body weight

> routine. I can't find it now, but I know you mentioned in a post that

> you've really improved the look of your arms with weights. I've been

> going to Curves for my weight training, but I feel like I need more,

> and I want to start doing free weights and machines a couple times a

> week at the gym at work. I'm mainly interested in upper body. I run,

> which really works my lower body, and I take pilates, which works my

> core, abs, back.

>

> Do you do mostly low weight/high rep or higher weight/low rep? What

> specific exercises? I was planning to do two exercises for each major

> upper body muscle group, three sets, 12-15 reps. (I'm basing this on

> what my personal trainer had me doing when I went last year for a few

> months, before it got too expensive.)

>

>

>

>

>

[Guest guest]

Thanks. I like the idea of pyramiding. I've actually heard of it

before, and heard others that said they had great success with it. I

might go to the workout room this week and experiment with exercises

and different levels of weights. They have a few machines (I know

they have a lat pull down and cable row, plus a bench and bunch of

stuff for legs), but mostly barbells and free weights.

I have a TON of fitness related magazines, so I'm sure I can find

some ideas in those, too. I actually have a barbell and free weights

here at home, too. My barbell is one of those " Body Pump " styles, but

it'll hold up to 45 pounds, plus the bar itself is 10 pounds.

Thanks again for sharing. I'm a pear-shaped person, so I've never

really carried weight in my upper body, but I have a hard time

developing muscle there. Instead, as I lose weight, I get what my

mother always affectionately called " bird arms. " I'd much prefer arms

like Demi in G.I. Jane or Hamilton in Terminator.

April

> Okay, here's what I do:

>

> Every other day I use barbells in the weight room. We have a set

that

> goes from 20-110 pounds. I use the 20, 30, 35 pound weights. I do

what's

> called " pyramiding " which means increasing your weights from low to

> high, then decreasing from high to low in order to completely tire

your

> muscles out.

>

> If you don't have barbells you can do dumbbells.

>

> The routine is:

> 20 lbs-16 reps

> 30 lbs-12 reps

> 35 lbs-8 reps

> 35 lbs-8 reps

> 30 lbs-12 reps

> 20 lbs-16 reps

>

> Curls

> Overhead press

> High pull dead lift (standing straight hold the barbell towards the

> center, lift from arms straight down pulling up and bringing up to

> chest...it isn't a curl.)

>

> Then I move to the cable machine and do:

>

> High cable biceps curl

> 30-40-50 (same routine of 16-12-8-8-12-16)

> Lat pulldown

> 40-55-70

> High cable reverse grip press down

> 20-30-40

>

> Sometimes I also do the Cybex machines. I always do 30 minutes

(each set

> takes 5 minutes). I do:

> Lat pulldown

> Curl machine

> Press

> Fly

> Overhead pull

> Bicep pull

> Sometimes I add some assisted dips

>

> ~'~'~'~'~'~'~'~'~'~'~'~'~'~'~'~'~'~'~'~'~'~'~'~'~'

> Tory Klementsen, MCP A+

> Career and Technology Educator

> www.teechur.com

> www.msteechur.com

> -The successful person will do the things that the unsuccessful

person

> will not.

>

> > Tory--Question about Weights

> >

> >

> > Hi! I was wondering if you would mind sharing your upper body

weight

> > routine. I can't find it now, but I know you mentioned in a post

that

> > you've really improved the look of your arms with weights. I've

been

> > going to Curves for my weight training, but I feel like I need

more,

> > and I want to start doing free weights and machines a couple

times a

> > week at the gym at work. I'm mainly interested in upper body. I

run,

> > which really works my lower body, and I take pilates, which works

my

> > core, abs, back.

> >

> > Do you do mostly low weight/high rep or higher weight/low rep?

What

> > specific exercises? I was planning to do two exercises for each

major

> > upper body muscle group, three sets, 12-15 reps. (I'm basing this

on

> > what my personal trainer had me doing when I went last year for a

few

> > months, before it got too expensive.)

> >

> >

> >

> >

> >

[Guest guest]

Oh for me it's been my goal to have " Basset arms " . Gosh she has

beautiful arms!

A good website to check out is shape.com. They have lots of ideas for

arms, and show how to do the moves. It took me awhile before I had the

guts to go into the free weight room at the gym, but I'm sure glad I

did. I think I get more results from that than the Cybex machines.

~'~'~'~'~'~'~'~'~'~'~'~'~'~'~'~'~'~'~'~'~'~'~'~'~'

Tory Klementsen, MCP A+

Career and Technology Educator

www.teechur.com

www.msteechur.com

-The successful person will do the things that the unsuccessful person

will not.

> Tory--Question about Weights

> > >

> > >

> > > Hi! I was wondering if you would mind sharing your upper body

> weight

> > > routine. I can't find it now, but I know you mentioned in a post

> that

> > > you've really improved the look of your arms with weights. I've

> been

> > > going to Curves for my weight training, but I feel like I need

> more,

> > > and I want to start doing free weights and machines a couple

> times a

> > > week at the gym at work. I'm mainly interested in upper body. I

> run,

> > > which really works my lower body, and I take pilates, which works

> my

> > > core, abs, back.

> > >

> > > Do you do mostly low weight/high rep or higher weight/low rep?

> What

> > > specific exercises? I was planning to do two exercises for each

> major

> > > upper body muscle group, three sets, 12-15 reps. (I'm basing this

> on

> > > what my personal trainer had me doing when I went last year for a

> few

> > > months, before it got too expensive.)

> > >

> > >

> > >

> > >

> > >