Sometimes you have to make do with what you can. Last week was one of those weeks. We left for Finland on Monday and after a full day of travel, arrived in Lahti on Tuesday for the Nicole Wilkins Fitness Championships and Nordic Fitness Expo. Getting in cardio and weight work is always a little difficult when I am on the road making appearances, but I was able to do something every day we were there except for the day of the contest.

This was one of those weeks where I had to get creative with my workouts, and you’ll see that in these next two video training journals. In this first workout, I focused on upper body, performing at least two exercises per muscle group. Even if you aren’t pressed for time, and upper/lower body split where you go 2 days on, 1 off – alternating upper and lower body – can be a great way to switch things up and have a little fun with your workouts 🙂

 

DUMBBELL CURL/REVERSE GRIP SHOULDER PRESS COMBO
SETS: 3
REPS: 20

 

HAMMER CURL/NEUTRAL GRIP STANDING DUMBBELL SHOULDER PRESS
TARGET: Biceps/Shoulders
SETS: 3
REPS: 15


INCLINE DUMBBELL PRESS/CLOSE GRIP DUMBBELL PRESS
TARGET: Biceps/Shoulders
SETS: 3
REPS: 15

 

CABLE FLYE/OVERHEAD ROPE TRICEPS EXTENSION
TARGET: Chest/Triceps
SETS: 3
REPS: 15/15

 

NEUTRAL GRIP PULL-UP/STANDING DUMBBELL LATERAL RAISE
TARGET: Back/Shoulders
SETS: 3
REPS: 10/20

 

SEATED WIDE GRIP CABLE ROW/BENT-OVER RAISE
TARGET: Back/Rear Delts
SETS: 3
REPS: 15/15

 

DUMBBELL PULLOVER/BENCH V-UPS
TARGET: Back/Abs
SETS: 3
REPS: 15/10


 

THE WORKOUT

(Click to enlarge)