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, especially as we age. The post gave a workout for the core and today I have a workout for the upper-body (arms, chest, and back).
As a runner, the focus of the upper-body workout should be to gain muscular endurance. So... 
? I can help you lose weight, get in shape, or build muscle. Whether you are an athlete or just getting started...
Iron Gym Total Upper Body Workout Bar
Strengthen your back, biceps, and other upper body muscles in the comfort of your living room or dorm...
Here is the hypertrophy workout I did today. Saturdays I focus on the horizontal plane (bench... with weighted pull-ups 10 x 5
blast strap circuit 3 rounds of 8-15 reps depending on your strength...
Bench 9 x 3 at 60% raw max weight paired with Pull-Ups x 50 total reps
Blast Strap circuit, 4 x 6...
pressing is vitally important to being a well round lifter. If you can't pick your body weight....
Here is the workout we did
for Warm-up
4 sets of about 8-10 reps
4 sets of 5 reps, focusing on technique...
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If you live in Ottawa this has to be one of the best gyms to actually lift weights in. They have tons of free weights but what I really love is that they have 4 with lifting platforms attached, plus a dedicated...
. Here is the workout I did:
speed bench 9 x 3 @ 60% of raw max with chains (just do some heavy pressing...! That would have hurt. If you are more concerned with being lean and fit I would use a lighter weight and go for 10...
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That being said, sometimes you have to lie to yourself to get the workout started. For example today I was feeling... would be an easy workout. I even started the workout kind of slow to keep myself from wimping out. A few sets... 
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