Gym - Upper Body & Arms
You recently completed a session focusing on your legs and another on your upper back. This workout targets the chest, shoulders, and arms to build lean muscle mass.
Warmup
(3)Rowing Machine
Perform at a steady, moderate pace to increase blood flow to the upper body and core. Focus on a strong leg drive followed by a smooth pull to the chest.
Dynamic Arm Circles
Stand with feet shoulder-width apart. Extend arms to the side and make small circles, gradually increasing the size to mobilize the shoulder joints.
Scapular Squeezes
Stand tall and pull your shoulder blades back and down as if trying to hold a pencil between them. Hold for 2 seconds and release.
Main Workout
(7)Barbell Bench Press
Weight is total bar weight. Based on your feedback, we have adjusted the weight for better control. Lie on the bench, grip the bar slightly wider than shoulders, and lower it to your mid-chest with control before pressing back up.
Barbell Bent Over Row
Weight is total bar weight. Hinge at your hips with a slight knee bend. Pull the bar toward your lower abdomen, squeezing your shoulder blades at the top of the movement.
Incline Dumbbell Bench Press
Weight is per dumbbell. Set the bench to a 30-45 degree angle. Press the weights toward the ceiling, keeping your elbows at a 45-degree angle from your torso.
Cable Face Pull
Weight is per side. Pull the rope toward your forehead, pulling the ends apart and keeping your elbows high to target the rear deltoids and upper back.
Dumbbell Lateral Raise
Weight is per dumbbell. Stand tall and raise the weights out to your sides until they reach shoulder height. Maintain a slight bend in the elbows and avoid shrugging.
Triceps Rope Pushdown
Weight is per side. Keep your elbows tucked at your sides. Push the rope down toward your thighs, flaring the ends of the rope at the bottom of the rep.
Dumbbell Bicep Curl
Weight is per dumbbell. Hold a dumbbell in each hand with palms facing forward. Curl the weights toward your shoulders while keeping your upper arms stationary.
Cooldown
(3)Cross-Body Shoulder Stretch
Pull one arm across your chest and hold it with the other arm. Breathe deeply and hold to release the deltoids.
Overhead Triceps Stretch
Reach one hand behind your head, touching the middle of your back. Use the other hand to gently push the elbow down.
Chest Doorway Stretch
Place your forearms on a doorway frame and lean forward slightly to stretch the pectoral muscles.