In this blog post i will periodically upload new upper body workouts that i am doing at the gym. Some may be harder than others with a little more focus on a certain muscle/body part. You can follow these workouts exactly as they are or pick and choose which you like and create your own! Make sure to warm up thoroughly before your workout and to stretch at the end of every workout to prevent injury.
Find a weight that works for you and what you’re comfortable with. Remember, you want to challenge yourself so don’t use a weight that is too easy. You want to be fatigued by the end of each set. A good tip is try to stick around 8-12 reps of medium to heavy weight. You may feel like you want to give up before the set is finished but that is where the magic happens! If you push through the last rep or two, you will be tearing your muscles which will make them bigger and you stronger! If by the 10-12th rep you aren't tired, keep going till the last 2 reps are a struggle.
Always remember to stretch when you’re done and make sure you recover with lots of lean protein, complex carbs and veggies. The worst thing you can do is have an amazing workout and not feed your muscles when they are at their weakest.
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Circuit #1 (Biceps and Shoulders)
(Do all these exercises in a row then take a 90 second break and repeat 2 more times)
Circuit #2 (Triceps and Chest)(Do all these exercises in a row then take a 90 second break and repeat 2 more times)
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For this workout I did each exercise in sets of 3 using Pyramid Training. This means i went from a low weight, to a medium weight, to a high weight doing as many reps as i could for each set.
1. Seated Dumbbell Shoulder Press
2. Dumbbell Bent Over Row
3. Upright Dumbbell Row
4. Seated Row
5. Front/Lateral Raise
6. Lat Pull Downs
Skip the treadmill for once and try some plyometrics! Definition: Plyometrics are exercises based around having muscles exert maximum force in as short time as possible) They are amazingggg for weight loss and getting rid of the stubborn fat because of how much energy the exercises require. I have found that the more plyo days I add to my routine, the more I notice results. They are also great if you are plateauing and need to change up your routine. Make sure to do these at your own pace and adjust the reps and sets accordingly.
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Workout #1
Workout #2
Workout #3
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