MFTF Upper Body Strength and Conditioning Program
The purpose of this program is to increase the strength, conditioning, and muscle toning of your upper body. This program will increase in tension and intensity as the muscles adapt to increase tension. If you feel that the muscles have not yet adapted please feel free to go back to the week prior and complete those exercises and tension demanded again.
Warm-up: Make sure before completing the program you go through a proper warm-up and stretch to excite the muscles.
Week 1 reps: Complete 25 reps of each exercise within a minute and 25 seconds. Take 30 seconds of a break after each set. Take 2 minutes to get set up for the next exercise.
Week 2 reps: Complete 30 reps of each exercise within a minute and 15 seconds. Take 25 seconds break after each set. Take 1 min and 30 seconds to set up for the next exercise.
Week 3 reps: Complete 40 reps of each exercise within a minute. Take 15 seconds break after each set. Take 1 minute and 30 seconds to set up for the next exercise.
Week 4 reps: Complete 45 reps of each exercise within 50 seconds. Take 10 seconds break after each set. Take 1 minute to set up for the next exercise.
Repeat this exercise regimen 3 times per week and watch your strength, conditioning, and muscle to grow and adapt to new levels. Make sure you use light, moderate, or semi challenging weight do not sacrifice your form. If it’s too heavy use less weight.