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Make Over My Workout: Upper-Body Strength Moves
"I do the same upper-body strength moves at the gym twice a week. Now I've stopped seeing results!" -Chandra Turner, 32, New York, NY
Chandra's Current Routine3 sets of 8 to 10 reps:
- Biceps curls
- Skull crushers
- Single-leg triceps dips
- Overhead presses
- Upright rows
- Front raises
- Lateral raises
- Seated row machine
- Lat pull-downs
"To keep the sculpting benefits coming, you need to challenge your muscles by mixing things up every four weeks," says David Barton, owner of David Barton Gyms in New York City, Miami, and Chicago.
Workout Makeover! Here's How1. Use different equipment. Do the biceps curls with a barbell or the front and lateral raises with a resistance band.
2. Vary your weight. To make sure you're lifting the right amount, follow this tip: If you have trouble doing six reps, decrease the weight. If you can do more than 15 reps, increase it. Check your weight every four weeks.
3. Alter your set strategy. Less rest between sets (30 seconds instead of three full minutes) will challenge your muscles more by allowing for less recovery time between exercises.
Originally published in FITNESS magazine, June 2006.
