upper body - 30 day challenge
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30-DAYUPPER BODY
CHALLENGESHOULDERS + ARMS + BACK
AN ALEXA JEAN FITNESS PROGRAM
COPYRIGHT 2015 Lex Brown LLC
putman.rachel@gmail.com 23 Jun 2015
1
This E-Book (30-Day Upper Body Challenge) and its associated content are for informa-tional purposes only. Before performing any suggested testing and/or exercise assess-ments and practices, you should consult with a qualified professional who is familiar with such exercise assessment techniques and may properly interpret the results.
By using this E-Book (30-Day Upper Body Challenge) you agree to hold harmless Alexa Brown, Alexa Jean Fitness, www.alexajeanbrown.com and Lex Brown LLC from any liabil-ity or personal injury associated with any content on this E-Book (30-Day Upper Body Challenge).
We do not guarantee you will lose any weight just from reading this document. Your results are completely dependent on what you do with this knowledge.
If you're unsure if you should follow any of the guidelines mentioned within any of the con-tent of this E-Book or site related to this content, contact a qualified professional.
putman.rachel@gmail.com 23 Jun 2015
2
#alexajeanfitness
SHARE YOUR PROGRESSTake a before picture and at the end of each
week take a progress picture.
Tag me in your progress and transformation photos on instagram #upperbodyguide
#alexajeanfitness and
#AJFtransformations
putman.rachel@gmail.com 23 Jun 2015
3
WORDS TO LIVE BY
IT’S NOT ABOUT
BEING GOODAT SOMETHING
IT’S ABOUTBEING GOOD
TOYOURSELF
putman.rachel@gmail.com 23 Jun 2015
4
MONDAYComplete this circuit 3 times with 1 minute rest between each round.
TRICEP DIP 10 REPS
WALKING PLANK 10 REPS
DUMBBELL CURL 12 REPS
HAMMER CURL 12 REPS
Week 1
SIDE PUSH-UP 10 REPS - EACH SIDE
Copyright 2015 Lex Brown LLC
putman.rachel@gmail.com 23 Jun 2015
5
TUESDAYComplete this circuit 3 times with 1 minute rest between each round.
BENT OVER LATERAL RAISES 12 REPS
SIDE LATERAL RAISES 12 REPS
DUMBBELL UPRIGHT ROWS 12 REPS
Week 1
OVERHEAD DUMBBELL PRESS 15 REPS
Copyright 2015 Lex Brown LLC
putman.rachel@gmail.com 23 Jun 2015
6
WEDNESDAYREST DAY / STRETCH DAY
Week 1
Copyright 2015 Lex Brown LLC
putman.rachel@gmail.com 23 Jun 2015
7
THURSDAYComplete this circuit 3 times with 1 minute rest between each round.
STIFF LEG DEADLIFT 10 REPS
PLANK ROW 10 REPS - EACH ARM
DEADLIFT 15 REPS
Week 1
DUMBBELL UPRIGHT ROW 10 REPS
Copyright 2015 Lex Brown LLC
putman.rachel@gmail.com 23 Jun 2015
8
FRIDAYComplete this circuit 3 times with 1 minute rest between each round.
HAMMER CURL 15 REPS
OVERHEAD DUMBBELL PRESS 15 REPS
DUMBBELL UPRIGHT ROW 12 REPS
DEADLIFT 15 REPS
Week 1
TRICEP DIP 12 REPS
Copyright 2015 Lex Brown LLC
putman.rachel@gmail.com 23 Jun 2015
9
SATURDAYREST DAY
Week 1
Week 1 SUNDAYREST DAY
Copyright 2015 Lex Brown LLC
putman.rachel@gmail.com 23 Jun 2015
10
MONDAYComplete this circuit 3 times with 1 minute rest between each round.
LYING SINGLE ARM EXTENSION - PALM FACING YOU 12 REPS - EACH
WALL PUSHUP 10 REPS
DUMBBELL CURL 12 REPS
HALFWAY DUMBBELL CURL 10 REPS
Week 2
OVERHEAD SINGLE ARM TRICEP EXTENSION 12 REPS
Copyright 2015 Lex Brown LLC
putman.rachel@gmail.com 23 Jun 2015
11
TUESDAYComplete this circuit 3 times with 1 minute rest between each round.
DUMBBELL UPRIGHT ROWS 15 REPS
ARM CIRCLES 30 REPS
SIDE LATERAL RAISES 12 REPS
Week 2
FRONT DUMBBELL RAISES 12 REPS
Copyright 2015 Lex Brown LLC
putman.rachel@gmail.com 23 Jun 2015
12
WEDNESDAYREST DAY / STRETCH DAY
Week 2
Copyright 2015 Lex Brown LLC
putman.rachel@gmail.com 23 Jun 2015
13
THURSDAYComplete this circuit 3 times with 1 minute rest between each round.
DUMBBELL ROWS - PALM FACING YOU 12 REPS
DUMBBELL ROWS - PALMS AWAY FROM YOU 12 REPS
DUMBBELL SHRUGS 15 REPS
Week 2
REVERSE FLYS 12 REPS
Copyright 2015 Lex Brown LLC
putman.rachel@gmail.com 23 Jun 2015
14
FRIDAYComplete this circuit 3 times with 1 minute rest between each round.
OVERHEAD DUMBBELL PRESS 15 REPS
PLANK ROW 10 REPS = EACH ARM
DUMBBELL CURL 12 REPS
DEADLIFTS 15 REPS
Week 2
LYING SINGLE ARM EXTENSION 12 REPS - EACH ARM
Copyright 2015 Lex Brown LLC
putman.rachel@gmail.com 23 Jun 2015
15
SATURDAYREST DAY
Week 2
Week 2 SUNDAYREST DAY
Copyright 2015 Lex Brown LLC
putman.rachel@gmail.com 23 Jun 2015
16
MONDAYComplete this circuit 3 times with 1 minute rest between each round.
WALL PUSHUP 12 REPS
DUMBBELL CURL 15 REPS
WALKING PLANK 10 REPS
HAMMER CURLS 15 REPS
Week 3
SIDE PUSHUP 15 REPS - EACH ARM
Copyright 2015 Lex Brown LLC
putman.rachel@gmail.com 23 Jun 2015
17
TuesdayComplete this circuit 3 times with 1 minute rest between each round.
DUMBBELL UPRIGHT ROWS 15 REPS
SIDE LATERAL RAISES 12 REPS
ARM CIRCLES 45 REPS
Week 3
SINGLE ARM OVERHEAD DUMBBELL PRESS 10 REPS - EACH ARM
Copyright 2015 Lex Brown LLC
putman.rachel@gmail.com 23 Jun 2015
18
WEDNESDAYREST DAY / STRETCH DAY
Week 3
Copyright 2015 Lex Brown LLC
putman.rachel@gmail.com 23 Jun 2015
19
THURSDAYComplete this circuit 3 times with 1 minute rest between each round.
DUMBBELL SHRUGS 20 REPS
STIFF LEG DEADLIFT 12 REPS
PLANK ROW 12 REPS
Week 3
REVERSE FLYS 12 REPS
Copyright 2015 Lex Brown LLC
putman.rachel@gmail.com 23 Jun 2015
20
FRIDAYComplete this circuit 3 times with 1 minute rest between each round.
WALKING PLANK 10 REPS
OVERHEAD DUMBBELL PRESS 15 REPS
DUMBBELL ROW - PALMS FACING 12 REPS
DUMBBELL ROW - PALMS AWAY 12 REPS
Week 3
TRICEP DIP 15 REPS
Copyright 2015 Lex Brown LLC
putman.rachel@gmail.com 23 Jun 2015
21
SATURDAYREST DAY
Week 3
Week 3 SUNDAYREST DAY
Copyright 2015 Lex Brown LLC
putman.rachel@gmail.com 23 Jun 2015
22
MONDAYComplete this circuit 3 times with 1 minute rest between each round.
TRICEP KICKBACKS 15 REPS - EACH ARM
SINGLE ARM DUMBBELL CURL 12 REPS - EACH ARM
PUSHUP OR MODIFIED PUSHUP 10 REPS
SINGLE ARM HAMMER CURLS 12 REPS - EACH ARM
Week 4
LYING SINGLE ARM EXTENSION PALMS FACING 12 REPS - EACH ARM
Copyright 2015 Lex Brown LLC
putman.rachel@gmail.com 23 Jun 2015
23
TUESDAYComplete this circuit 3 times with 1 minute rest between each round.
REVERSE FLYS 12 REPS
DUMBBELL UPRIGHT ROWS 15 REPS
SIDE LATERAL RAISES 12 REPS
Week 4
FRONT DUMBBELL RAISES 12 REPS
Copyright 2015 Lex Brown LLC
putman.rachel@gmail.com 23 Jun 2015
24
WEDNESDAYREST DAY / STRETCH DAY
Week 4
Copyright 2015 Lex Brown LLC
putman.rachel@gmail.com 23 Jun 2015
25
THURSDAYComplete this circuit 3 times with 1 minute rest between each round.
PLANK ROW 12 REPS - EACH ARM
DUMBBELL ROW - PALMS AWAY FROM YOU 12 REPS
DUMBBELL SHRUGS 20 REPS
Week 4
DUMBBELL DEADLIFTS 15 REPS
Copyright 2015 Lex Brown LLC
putman.rachel@gmail.com 23 Jun 2015
26
FRIDAYComplete this circuit 3 times with 1 minute rest between each round.
TRICEP KICKBACKS 12 REPS - EACH ARM
DUMBBELL CURLS 12 REPS
REVERSE FLYS 12 REPS
OVERHEAD DUMBBELL PRESS 15 REPS
Week 4
WALKING PLANK 15 REPS
Copyright 2015 Lex Brown LLC
putman.rachel@gmail.com 23 Jun 2015
27
SATURDAYREST DAY
Week 4
Week 4 SUNDAYREST DAY
Copyright 2015 Lex Brown LLC
putman.rachel@gmail.com 23 Jun 2015
28
GET CONNECTED
instagram.com/alexajeanfitness
www.alexajeanbrown.com
instagram.com/alexajeanbrown
putman.rachel@gmail.com 23 Jun 2015
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