This is one of my FAVORITE UPPER BODY WORKOUTS that will work your Biceps, Triceps, Shoulders, Chest, and Back. This is what I would call a compact or multi-group workout which is a great way for ladies to weight lift because it is simple and efficient and works out all the major muscle groups. As a goal, it's excellent to do two upper body and two lower body workouts ( legs and abs) each week. But if you are cross training, it is beneficial to fit in an upper and lower body workout in addition to your biking, running, yoga, or swimming, or sports routine.
Warm up: Spend 10 minutes of cardio: jogging, jump roping, speed walking, or biking to get your heart rate up. Warm up your arms with large arm circles and a shoulder stretch. Head over to the pull up bar and see if you can accomplish any pull ups or chin ups. If you are not able to do a full chin up, try to get a friend to lift your legs while you pull up, grab a bungie to put under your feet, or use an assisted pull up machine.
First phase is a mats workout. Try to do as many push ups as you can. Then try army pushups. If less than 20, alternate to girl pushups where your knees are on the mats. Take a minute break in between and try again. With your knees on the ground, try putting your hands close together and then spreading them wide apart for push up variations. Depending on your fitness level try for 3 sets of 10-30 pushups. Then grab a chair or bench to do some triceps dips. Keep your legs straight and belly flat as you use your arms to lower yourself down and then back up. Do 3 sets of 8-25 triceps dips. Great job
Head over to the weight room where you will start with a chest press and shoulder press. For chest press start with 15 pounds and increase to 20-30 pounds depending on your fitness level. For shoulder press start with 8 pounds and work your way to 15 pounds. Try to do 3 sets of 12 reps each. Next, grab 10-20 pounds and do sets of biceps curls. Finally finish with 5- 10 pound weights for arm circles. Your toned arms will definitely thank you later!
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