Page 6 - THE 8 WEEK SHRED PROGRAM - Worksheet
P. 6
The 8 Week Shred Program
PHASE 1 WORKOUTS (CONT.)
UPPER BODY WORKOUT
3 Rounds of 10: Seated Dumbbell Overhead Press
Sit on the side of a bench with a dumbbell in each hand, palms facing
out, and feet close together. Bend at the elbows executing a bicep
curl, then rotate palms out at shoulder height and finish by pushing
your arms up above your head until the dumbbells almost touch.
Your arms should not completely straighten. Reverse the motion and
return to the starting position.
3 rounds of 20: Push-Ups
Begin in a plank position with your arms and hands directly under
shoulders, body straight and maybe your hips raised slightly above
your legs if you have trouble keeping your back from sagging. It’s
better to have a slight upside down v-shape than to have your back
in a compromising position. Begin bending your elbows to lower your
entire body almost to the floor. Reverse the motion and return to a
high plank to complete the exercise. If you have limited upper body
strength, or previous shoulder injuries, you may want to drop your
knees to the ground to reduce the amount of stress on your shoulders
and back.
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