30-DAY
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UPPER BODY
CHALLENGE AN ALEXA JEAN FITNESS PROGRAM
SHOULDERS + ARMS + BACK COPYRIGHT 2015
Lex Brown LLC
[email protected] 23 Jun 2015
This E-Book (30-Day Upper Body Challenge) and its associated content are for informational purposes only. Before performing any suggested testing and/or exercise assessments 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 liability 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 content of this E-Book or site related to this content, contact a qualified professional.
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#alexajeanfitness SHARE YOUR PROGRESS Take 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
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WORDS TO LIVE BY
IT’S NOT ABOUT
BEING GOOD
AT SOMETHING IT’S ABOUT
BEING GOOD TO
YOURSELF 3
[email protected] 23 Jun 2015
Week 1
MONDAY
Complete this circuit 3 times with 1 minute rest between each round. SIDE PUSH-UP
10 REPS - EACH SIDE
TRICEP DIP
10 REPS
WALKING PLANK
10 REPS
DUMBBELL CURL
12 REPS
HAMMER CURL
12 REPS
Copyright 2015
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Lex Brown LLC
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Week 1
TUESDAY
Complete this circuit 3 times with 1 minute rest between each round. OVERHEAD DUMBBELL PRESS
15 REPS
BENT OVER LATERAL RAISES
12 REPS
SIDE LATERAL RAISES
12 REPS
DUMBBELL UPRIGHT ROWS
12 REPS
Copyright 2015
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Week 1
WEDNESDAY REST DAY / STRETCH DAY
Copyright 2015
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Lex Brown LLC
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Week 1
THURSDAY
Complete this circuit 3 times with 1 minute rest between each round. DUMBBELL UPRIGHT ROW
10 REPS
STIFF LEG DEADLIFT
10 REPS
PLANK ROW
10 REPS - EACH ARM
DEADLIFT
Copyright 2015
15 REPS
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Lex Brown LLC
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Week 1
FRIDAY
Complete this circuit 3 times with 1 minute rest between each round. TRICEP DIP
12 REPS
HAMMER CURL
15 REPS
OVERHEAD DUMBBELL PRESS
15 REPS
DUMBBELL UPRIGHT ROW
12 REPS
DEADLIFT
15 REPS
Copyright 2015
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Lex Brown LLC
[email protected] 23 Jun 2015
Week 1
SATURDAY REST DAY
Week 1
SUNDAY REST DAY
Copyright 2015
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Lex Brown LLC
[email protected] 23 Jun 2015
Week 2
MONDAY
Complete this circuit 3 times with 1 minute rest between each round. OVERHEAD SINGLE ARM TRICEP EXTENSION
12 REPS
LYING SINGLE ARM EXTENSION - PALM FACING YOU
12 REPS - EACH
WALL PUSHUP
10 REPS
DUMBBELL CURL
12 REPS
HALFWAY DUMBBELL CURL
10 REPS
Copyright 2015
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Lex Brown LLC
[email protected] 23 Jun 2015
Week 2
TUESDAY
Complete this circuit 3 times with 1 minute rest between each round. FRONT DUMBBELL RAISES
12 REPS
DUMBBELL UPRIGHT ROWS
15 REPS
ARM CIRCLES
30 REPS
SIDE LATERAL RAISES
12 REPS
Copyright 2015
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Lex Brown LLC
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Week 2
WEDNESDAY REST DAY / STRETCH DAY
Copyright 2015
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Lex Brown LLC
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Week 2
THURSDAY
Complete this circuit 3 times with 1 minute rest between each round. REVERSE FLYS
12 REPS
DUMBBELL ROWS - PALM FACING YOU
12 REPS
DUMBBELL ROWS - PALMS AWAY FROM YOU
12 REPS
DUMBBELL SHRUGS
15 REPS
Copyright 2015
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Lex Brown LLC
[email protected] 23 Jun 2015
Week 2
FRIDAY
Complete this circuit 3 times with 1 minute rest between each round. LYING SINGLE ARM EXTENSION
12 REPS - EACH ARM
OVERHEAD DUMBBELL PRESS
15 REPS
PLANK ROW
10 REPS = EACH ARM
DUMBBELL CURL
12 REPS
DEADLIFTS
15 REPS
Copyright 2015
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Lex Brown LLC
[email protected] 23 Jun 2015
Week 2
SATURDAY REST DAY
Week 2
SUNDAY REST DAY
Copyright 2015
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Week 3
MONDAY
Complete this circuit 3 times with 1 minute rest between each round. SIDE PUSHUP
15 REPS - EACH ARM
WALL PUSHUP
12 REPS
DUMBBELL CURL
15 REPS
WALKING PLANK
10 REPS
HAMMER CURLS
15 REPS
Copyright 2015
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Lex Brown LLC
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Week 3
Tuesday
Complete this circuit 3 times with 1 minute rest between each round. SINGLE ARM OVERHEAD DUMBBELL PRESS 10 REPS - EACH ARM
DUMBBELL UPRIGHT ROWS
15 REPS
SIDE LATERAL RAISES
12 REPS
ARM CIRCLES
45 REPS
Copyright 2015
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Lex Brown LLC
[email protected] 23 Jun 2015
Week 3
WEDNESDAY REST DAY / STRETCH DAY
Copyright 2015
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Lex Brown LLC
[email protected] 23 Jun 2015
Week 3
THURSDAY
Complete this circuit 3 times with 1 minute rest between each round. REVERSE FLYS
12 REPS
DUMBBELL SHRUGS
20 REPS
STIFF LEG DEADLIFT
12 REPS
PLANK ROW
12 REPS
Copyright 2015
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Lex Brown LLC
[email protected] 23 Jun 2015
Week 3
FRIDAY
Complete this circuit 3 times with 1 minute rest between each round. TRICEP DIP
15 REPS
WALKING PLANK
10 REPS
OVERHEAD DUMBBELL PRESS
15 REPS
DUMBBELL ROW - PALMS FACING
12 REPS
DUMBBELL ROW - PALMS AWAY
12 REPS
Copyright 2015
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Lex Brown LLC
[email protected] 23 Jun 2015
Week 3
SATURDAY REST DAY
Week 3
SUNDAY REST DAY
Copyright 2015
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Lex Brown LLC
[email protected] 23 Jun 2015
Week 4
MONDAY
Complete this circuit 3 times with 1 minute rest between each round. LYING SINGLE ARM EXTENSION PALMS FACING 12 REPS - EACH ARM
TRICEP KICKBACKS
15 REPS - EACH ARM
SINGLE ARM DUMBBELL CURL
12 REPS - EACH ARM
PUSHUP OR MODIFIED PUSHUP
10 REPS
SINGLE ARM HAMMER CURLS
Copyright 2015
12 REPS - EACH ARM
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Lex Brown LLC
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Week 4
TUESDAY
Complete this circuit 3 times with 1 minute rest between each round. FRONT DUMBBELL RAISES
12 REPS
REVERSE FLYS
12 REPS
DUMBBELL UPRIGHT ROWS
15 REPS
SIDE LATERAL RAISES
12 REPS
Copyright 2015
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Lex Brown LLC
[email protected] 23 Jun 2015
Week 4
WEDNESDAY REST DAY / STRETCH DAY
Copyright 2015
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Lex Brown LLC
[email protected] 23 Jun 2015
Week 4
THURSDAY
Complete this circuit 3 times with 1 minute rest between each round. DUMBBELL DEADLIFTS
15 REPS
PLANK ROW
12 REPS - EACH ARM
DUMBBELL ROW - PALMS AWAY FROM YOU
12 REPS
DUMBBELL SHRUGS
20 REPS
Copyright 2015
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Lex Brown LLC
[email protected] 23 Jun 2015
Week 4
FRIDAY
Complete this circuit 3 times with 1 minute rest between each round. WALKING PLANK
TRICEP KICKBACKS
15 REPS
12 REPS - EACH ARM
DUMBBELL CURLS
12 REPS
REVERSE FLYS
12 REPS
OVERHEAD DUMBBELL PRESS
15 REPS
Copyright 2015
26
Lex Brown LLC
[email protected] 23 Jun 2015
Week 4
SATURDAY REST DAY
Week 4
SUNDAY REST DAY
Copyright 2015
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Lex Brown LLC
[email protected] 23 Jun 2015
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