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TRUE Workout: FS-70 Functional Trainer Upper Body Workout

July 13, 2017

Building muscle is essential for weight loss and reducing body fat.  Muscle mass requires more energy to sustain and to perform.  Therefore, the more muscle mass we gain and the more muscle we use, we will burn more calories doing pretty much anything.

Exercise Goals

The goal of this workout is to work upper body as a whole to increase strength and muscle definition with the TRUE’s Fitness Line, a part of TRUE’s Paramount Series. Performing a total upper body workout such as this one will tighten and sculpt the arms.

Tips Before The Workout

Carbohydrates are the body’s preferred energy sources and a store of research shows that muscles will be able to produce more force and endure higher intensities if carbs were ingested prior to the training session than if they weren’t.  I would suggest eating fast digesting carbs 45 minutes to an hour before the workout.  Do a light warm up on the elliptical machine or any cardio piece that also utilizes your arms. Warm up with a light set of dumbbells, do some bicep curls, bent over rows and overhead presses.

Proper Forms To Remember For This Workout

This workout utilizes the FS-70 Functional Trainer and the following attachments:

  • Pull Ups: Pull up bar in the middle of the FS 70 Functional Trainer
  • 1 Arm Cable Rows: Single handle
  • Straight Arm Pull-Downs: Rope or straight bar
  • Chest Flies/Chest Presses: Single handle
  • Overhead Presses/Side Raises: Single handle
  • Bicep curls/Triceps Push Down: Straight bar or rope

Your wrists and elbows should always be in line with one another. Exhale during the hardest portion of the motion and inhale on the easier part.  For example, on the pull ups, breathe out on the way up at the very top, and inhale before the next pull up or as you lower yourself back down.  Also, it is important to pay attention to what height the cable should be adjusted to for each movement, this is noted in the chart below next to the movements.

The Exercise

Final Thoughts

Digesting carbohydrates and protein as soon as possible after your training session will replenish muscles with what they need to recover and grow.  Also, this will discourage fat storage and speed up metabolism.

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