Definition Series: Upper Body
Joyce VedralYear 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.