{"id":243,"date":"2012-06-17T11:09:22","date_gmt":"2012-06-17T01:09:22","guid":{"rendered":"http:\/\/www.katemartin.overhaulhealth.com\/?p=243"},"modified":"2012-06-17T11:09:22","modified_gmt":"2012-06-17T01:09:22","slug":"sample-upper-body-sweat-session","status":"publish","type":"post","link":"https:\/\/www.katemartinmentor.com\/fatloss\/2012\/06\/17\/sample-upper-body-sweat-session\/","title":{"rendered":"Sample Upper Body sweat session"},"content":{"rendered":"<p>What you will get from the workout \u2013 A cardio response and elevated heart rate, maybe even a little bit of sweat. A lactic acid (burning) type of feeling in the arms and soreness the next day if this kind of training is different to what you are used to. Remember to change what you do&#8230; even though you will get results of a little strength and fat loss from this workout you will also adapt to it very fast, so change routine at a minimum every 4 weeks.<\/p>\n<p>Perform 4 sets in a row (A1, A2, then repeat A1, A2, 8-12 reps of each) before resting for 2 minutes then moving to the \u2018B\u2019 set.<\/p>\n<ul>\n<li>A1. Close grip Barbell bench press<\/li>\n<li>A2. Negative chin ups (lowering yourself for 4 seconds) \u2013 or close grip lat pull down<\/li>\n<li>rpt A1, A2, then rest 2 min. Repeat 2-3 times<\/li>\n<li>B1. Dumbbell 20 degree incline press<\/li>\n<li>B2. Single arm cable pull<\/li>\n<li>rpt B1, B2, then rest 2 min. Repeat 2-3 times<\/li>\n<\/ul>\n<p>(perform all four exercises below one set of each, then rest 2 min)<\/p>\n<ul>\n<li>C1. Straight arm overhead tricep extension<\/li>\n<li>C2. V Bar Bicep curls standing (pronated, palms down grip)<\/li>\n<li>C3. Tricep cable pushdown<\/li>\n<li>C4. Seated dumbbell bicep hammer curls<\/li>\n<li>then rest 2 min. Repeat 2-3 times.<\/li>\n<\/ul>\n<p>Keep the workout less than 60 minutes.<\/p>\n<p>Have fun..<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Get in touch with Kate:<\/strong><\/p>\n<ul>\n<li><a title=\"Contact Kate\" href=\"http:\/\/www.katemartinmentor.com\/fatloss\/contact-kate\/\">Click here for a free fat loss coaching call from Kate<\/a><\/li>\n<li><a title=\"Subscribe to Kate\u2019s Mailing List\" href=\"http:\/\/www.katemartinmentor.com\/fatloss\/subscribe\/\">Subscribe to Kate&#8217;s newsletter<\/a><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<!-- AddThis Advanced Settings generic via filter on the_content --><!-- AddThis Share Buttons generic via filter on the_content -->","protected":false},"excerpt":{"rendered":"<p>What you will get from the workout \u2013 A cardio response and elevated heart rate, maybe even a little bit of sweat. A lactic acid (burning) type of feeling in the arms and soreness the next day if this kind of training is different to what you are used to. Remember to change what you [&hellip;]<!-- AddThis Advanced Settings generic via filter on get_the_excerpt --><!-- AddThis Share Buttons generic via filter on get_the_excerpt --><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8],"tags":[],"class_list":["post-243","post","type-post","status-publish","format-standard","hentry","category-exercise"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Sample Upper Body sweat session - Kate Martin<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.katemartinmentor.com\/fatloss\/2012\/06\/17\/sample-upper-body-sweat-session\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sample Upper Body sweat session - Kate Martin\" \/>\n<meta property=\"og:description\" content=\"What you will get from the workout \u2013 A cardio response and elevated heart rate, maybe even a little bit of sweat. 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