Upper Body Routine

Upper Body Home

You’ll need dumbbells, mini bands or long bands for this workout! If you don’t own those tools, grab two big books, two wine/big water bottles or two moderately heavy bags.

You’ll be performing three circuits! For each circuit, complete one set of the first exercise before moving onto the second. Complete one set of each subsequent exercise until you reach the end of the circuit taking as few breaks as possible. At the end of the circuit, rest for 30-90 seconds and start the circuit again!

Circuit One

• Bicep hi/lo curls (8 reps hi/8 reps lo)

• Tricep kickbacks (12 reps)

• Around the world (12 reps)

• Standing chest press (12 reps)

Circuit Two

• Seated shoulder press (12 reps)

• Tricep dips (12)

• Seated skullcrushers (12 reps)

• Seated hammer curls (12 reps)

Circuit Three

• Supine skullcrushers (12 reps)

• Z press (12 reps)

• Supine chest fly (12 reps)

• Supine pullovers (12 reps)

Upper Body Gym

This workout will be performed horizontally! That means that you’ll complete 3 sets of each exercise before moving on to the next. This saves you those disgruntled stares from other gym goers who want to use a piece of equipment that you’re currently using.

Most of these exercises will be performed as supersets. You’ll perform one complete set of an exercise and immediately begin one set of the following exercise. Each superset will be performed 3 times before moving on to the next set of exercises.

• Machine bicep curls, superset with dumbbell hammer curls (12 reps each, 3 sets)

• Cable tricep pulldowns, superset with dumbbell tricep kickbacks (12 reps each, 3 sets)

• Cable seated lat pulldowns, superset with standing cable face pulls (12 reps each, 3 sets)

• Standing military press, superset with underhand barbell rows (12 reps each, 3 sets)

• Incline chest press, superset with supine dumbbell chest fly (12 reps each, 3 sets)