Keep your gains even while under self-quarantine with these exercises.Read article
Different goals call for different training styles, and when IFBB Pro Jessica Mone transitioned from figure athlete to bikini competitor, her training style followed suit. Instead of isolating the various parts of her upper body the way she typically did for figure contests, Jessica now splits her upper-body musculature into three weekly workouts including the intense circuit outlined on the following page. “I love this upper-body blast because it makes me work really hard and hits my entire upper-body in one quick workout,” she says.
JESSICA’S SHORT CIRCUITS
1) I PERFORM THIS WORKOUT circuit-style, meaning I move from one exercise to the next on the list and start again from the top after I’ve performed one set of each movement.
2) THIS CIRCUIT CAN BE performed multiple times each week as your main upper-body workout, or as a one-shot session designed to add intensity to your weekly template.
3) KEEP YOUR REST PERIODS fairly short a minute between each set will suffice and move through this circuit at a brisk pace.
4) FOR MAXIMUM WORKOUT EFFICIENCY set up all the equipment you’ll need, such as benches, dumbbells and cable attachments before you get started.
Sets x Reps: 3 x 6–10 Focus: Chest, triceps
Get Ready: Start at the top position of a push-up with your arms extended and hands shoulder-width apart, and descend toward the floor.
Go: Forcefully press back up to the start position, “pop” your hands off the floor and move them closer together. Perform another push-up and “pop” your hands back out to shoulder width in similar fashion.
ONE-ARM DUMBBELL OVERHEAD PRESS
Sets x Reps: 3 x 10–15 per side Focus: Shoulders
Get Ready: Stand erect and grasp a dumbbell in one hand in a comfortable press position close to your ear.
Go: Press the weight straight overhead by extending your arm, then return to the start position. Repeat for reps, then switch sides.
Sets x Reps: 3 x 15–20 Focus: Triceps, chest
Get Ready: Sit erect and place your hands along the edge of a bench, extending your legs straight out in front of you with your heels on the floor.
Go: Slide your glutes off the bench and lower your body by bending your elbows until you feel a stretch in your chest. Return to the start position by extending your arms.
Sets x Reps: 3 x 10–15 Focus: Lats
Get Ready: At a dedicated lat-pulldown machine, sit with your thighs under the pad and grasp the bar overhead.
Go: Keeping your back straight and your chest high, pull the bar to your chest, pause for a second, then slowly return to the start position.
Sets x Reps: 3 x 10–15 Focus: Lower back, hamstrings
Get Ready: Face away from a low-pulley cable station with your legs spread, knees bent and feet turned out slightly. Reach through your legs to grasp the D-handle or rope attachment and stand up straight.
Go: Keeping your back flat and your legs stationary, lower your upper body by stretching through your legs, then return to the start position.
ONE-ARM CABLE CURL
Sets x Reps: 2 x 10–15 per side Focus: Biceps
Get Ready: Attach a D-handle to a low-pulley cable. Grasp the handle in one hand and face away from the weight stack, standing far enough away that you feel tension on your biceps when your arm’s at your side.
Go: Curl the handle to your shoulder, pause for a second, then slowly lower it to the start position. Repeat for reps, then switch sides.
Sets x Reps: 3 x 10–15 Focus: Triceps, chest
Get Ready: Facing the end of a bench in front of you, get in the top position of a push-up by grasping the sides of the bench with your palms facing in.
Go: Keeping your arms close to your sides, lower your body by bending your elbows, then extend them to return to the start position.
REVERSE-GRIP LATERAL RAISE
Sets x Reps: 3 x 10–15 Focus: Shoulders, lats
Get Ready: Stand erect and grasp a dumbbell in each hand using an overhand grip, palms facing in.
Go: Keeping a slight bend in your elbows, raise your arms directly to your sides, rotating your wrists so your palms face the ceiling, until your hands reach shoulder or head level. Pause for a second, then slowly return to the start position.
Photography by: MARC ROYCE