Upper Body Fusion Workout

*Need a small set of hand weights ( < 5lbs. )

Start with a weight in each hand; feet hip width apart.  Bend forward at the waist, keep neck straight and extend arms back, weights perpendicular to the floor. 

11.  Triceps Fold-over: Arms kicked back straight and pulse up (arms straight & back of the neck flat) – 20 reps

22.  Small presses in towards the midline of the body, keep arms straight – 20 reps

33.  Raise arms slightly higher; then move them in up (combine first two moves) & hold.  Important to maintain the   

h     height of the weights – 20 reps

44. Turn palms up – press the butt of the weights toward eachother, bend elbows slightly (if necessary) -20 reps

*Release*

55. Standing up straight, feet hip width apart, knees soft - begin bicep curls – arms held out in front (alternate arms)– 30 reps

66. Turn hands to hammer position and alternate bicep curls – 30 reps

77.  Double arm extensions – extend & bend at the same time – 30 reps

88.  Put arms in L shape (elbows parallel with shoulders), pump up & down – 30 reps

*Open arms to field goal shape

99. Chest flys – 12 reps

110.   Arms in L shape and pump up & down - 12 reps

111.  Open arms wide for  Pull downs – squeeze shoulder blades (feel it in the lats) - 8 reps

112.   Small, pulsing lateral pull downs – 8 reps

*Release

13.   Bend over, arms extended out to the side – Perform Flys. “pinch a pencil between shoulder blades” - 12 reps

14.   Small outside pulses – arms extended out - 12 reps