Intermediate Upper body Workout

REPS: 10 SETS: 3-4 REST: 1 min 30 secs

1. Stand in front of a loaded barbell with your feet shoulder width apart under the bar.
   
2. Grasp the bar with a shoulder width overhand grip and bend your knees as you sit back with your hips. This will be the starting position. Your arms should be fully extended and grasping the bar with your back straight.
   
3. Begin the lift by exhaling and pushing upwards with your heels to extend your hips and knees and stand straight up.
   
4. When you are nearly standing, pull your shoulder blades together and drive your hips forward into the bar.
   
5. Return to the starting position by inhaling and bending your knees and hips while keeping your back straight and the bar at arms length.
   

REPS: 10 SETS: 3-4 REST: 1 min 30 secs

1. Keeping your knees bent and your back straight, grasp the barbell with a supinated (palms facing up/out) reverse or underhand grip.
   
2. Slowly pull the barbell to your abs while keeping your back straight and your elbows tucked in to your sides.
   
3. Pause at the top of the exercise then lower the barbell in a controlled manner.
   

REPS: 10 SETS: 3-4 REST: 1 min 30 secs

1. Lie on an incline bench with your feet firmly planted on the floor.
   
2. Grasp the bar with a pronated grip (palms facing forward) so that your hands are shoulder width apart.
   
3. Lift the barbell from the rack and hold it with your arms locked and fully extended. This will be your starting position.
   
4. Inhale and slowly lower the barbell to the upper portion of your chest.
   
5. Pause for a brief moment, then exhale and press the bar upwards to the starting position by extending your arms and using your chest muscles. Note: Squeeze your chest in the contracted position.
   
6. Once back in the starting position with your arms fully extended, pause for a moment then again slowly lower the weight to your middle chest.
   

REPS: 10 SETS: 3-4 REST: 1 min 30 secs

1. Lie on an incline bench set to a 45 degree angle with your arms out to your sides, your elbows pointing down, and your palms facing up. Hold the dumbbells at about shoulder height.
   
2. Exhale and focus on using your chest to raise the dumbbells in a wide arc above the middle of your chest until they are directly above you and facing each other.
   
3. Inhale and slowly lower the weight along the same path back to starting position.
   

REPS: 10 SETS: 3-4 REST: 1 min 30 secs

1. Attach a short bar to a cable pulley to the bottom of the weight stack.
2. Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.
3. Grasp the bar with a close underhand grip (palms facing up).
4. Lower your arms fully to above your thighs and bending only your elbows, raise the bar to your upper chest.