Definition Series: Upper Body

Joyce Vedral
Year Released: 2000

Categories: Upper Body Strength


I really enjoyed this one. Full pyramids all the way. It is a very thorough video. The rep speed is 1 rep per second (unless it's alternating - like alternating shoulder press, then it's 1 rep every 2 seconds).

You need to go lighter than you would on slower tapes, but I've been doing Joyce-speed workouts for 3 weeks now, and my arms are getting nicely shaped. It works for me!

The minimum plan is 15 minutes and you do get a great workout. The max plan is 30 minutes.

The full pyramid is used: 12/8/10/8/12 (12 - lightest, 10 - medium, 8- heavy). You do supersets for each body part.

Flat Chest Flye
Flat Chest Press

Seated overhead french press
Close grip bench press

Reverse overhead lateral raise
Bent over lateral raise

Simultaneous bicep curls
Alternating reverse curls

Then you rest for 15 seconds to go on to the maximum plan as follows:

inclined flye
inclined press

Simultaneous kickback
lying extension

side laterals
alternating shoulder press

simultaneous bicep curl
lying alternating hammer curl

She suggests doing this section one day, and then following it the next day with lower and middle body together.

This toasts your upper body in a nice short time. You don't need to buy the video or dvd - you could get buy with this breakdown or with her book.

Instructor Comments:
Joyce is pretty funny in this series, and I think she's also pretty encouraging.

Her form is a bit off, but it works for her. I recommend that people doing this don't use her as a form-guru.

Leela

01/27/2003