Happy hump day! It’s hard to believe that the week is already half over – it’s flying by for me. Before I get into today’s upper body gym workout, I wanted to share my workout from yesterday’s trip to the gym.

I spent 30 minutes on the elliptical doing steady state cardio. Thankfully it went by pretty quickly because I was listening to an old school hip hop playlist (Run DMC, Dr Dre, Naughty by Nature, and Public Enemy). I finished off the workout by spending 5 minutes cooling down on the track. I was a sweaty mess by the time I was done but it felt so good.

And now onto today’s new workout!

I don’t create many gym workouts, but I figured I would do one this week. You’ll need a couple sets of dumbbells, a bench, and a lat pulldown machine to complete this workout.

You’ll do each exercise for 30 seconds, followed by resting for 30 seconds. Once you come to the end of the list of exercises, repeat another 2 or 3 times for a full workout. Below the graphic I’ve listed descriptions of all the exercises I’ve included in this workout.

Looking for a different kind of workout? Check out my workouts page. I share all of my workouts there in different categories, so it’s easy to find exactly what you’re looking for.

Dumbbell chest press

With a dumbbell in each hand, lay down on a bench or the floor. Your upper arm should be at a 90 degree angle to your torso and your hands directly over your elbows. Move the dumbbells up while they come above your chest. With control move them back down to the starting position. 

Overhead press

Stand with your feet hip width apart with a dumbbell in each hand. With your upper arms in a 90 degree angle to your torso and your hands directly above your elbows, lift your hands straight up so that your arms are straight above your head. Slowly lower your hands back down to the starting position. 

Bicep curls

Start with the feet hip width apart, and back in a neutral position. With a dumbbell in each hand, keep your elbows in close to your side and raise the dumbbell upwards. Movement should be at the elbow, not the wrist. Lower the dumbbell with a controlled movement, not allowing gravity to take over.

Bent over rows

With a dumbbell in each hand (palms facing each other) bend forward slightly at the hips so that your torso is at a 45 degree angle to the floor, letting your arms hang straight down and keeping your back in a neutral position. Bring both dumbbells up towards your armpits while contracting your shoulder blades towards each other (kind of like pinching your shoulder blades together). Move dumbbells back towards starting position. 

Chest flyes

With a dumbbell in each hand, lie on a bench or the floor with your elbows slightly bent. Move the dumbbells in a semi circular motion above you until they meet directly above your chest. Return to the starting position by moving the dumbbells with control so that your arms are extended again. 

Front shoulder raise

With a dumbbell in each hand, stand straight with your feet shoulder width apart. Slowly lift your hands in front of you so that they’re at shoulder height, with a micro bend in your elbows. Slowly lower your hands back to your sides. 

Lat pulldown

Sitting at a lat pulldown, adjust the leg pads to make sure it’s at the appropriate height. Stand up to grasp the bar with both hands and then sit back down, sliding your legs under the leg pads. Start with your arms fully extended and leaning back just slightly. Bring your hands down to your collar bone slowly and then entend them back out to the starting position.

Tricep extension

Laying on your back on a bench with a dumbbell in each hand, move your arms so that they are straight up above your shoulders. Bending at the elbow, bring the dumbbells towards each side of your head and then return to the starting position.

What’s your favorite upper body exercise?

As always, check with your doctor before beginning to workout. Honor your body and modify this workout as needed for you.

Upper Body Gym Workout