Need to build upper body strength, FAST

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starry_eyes

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Hi everyone, im new to this forum and new to training in general, i need some help, basically i need to complete a fitness test for a post im applying for the running aspect is fine, but i need to push 35kg on a dyno machine and pull 35kg on a dyno mashine, haha i hear you all laugh, yes i know its a very easy weight but not for me as im a woman of very slight built. I have the test in around 4 weeks time and need some advice of the best way to get stronger, much appreciated
 
all you can do is start working out with weight that is difficult for you to complete 8-10 repetitions.

bench press, shoulder press, pullups, and bent over rows are the key exercises, but I would do soem squats and deadlifts too to ensure your lower back/posterior is up to snuff. a weak core will only hurt your goals.
 
Do you have access to a gym? If nto how about doing a lot of body weight conditioning?

Do a lot of push up variations:





Use your couch, do things on your knees, just start doing tons of body weight exercises for 45 mins a day! Good luck
 
The responses are all great info. I would only add that in order to achieve lifting that weight, you have to train hard. Use heavy weights and take your muscles to failure. It sounds like you're probably new to this kind of training. That good news, your body should adapt quickly at building the strength necessary to meet your goals if you train it with intensity.

Any more questions, let us know.

Jochris
 
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