Today I’m sharing a gym upper body workout that will leave your arms feeling like jello.

I hope everyone is hanging in there. If you’re having to go to work, whether that’s in healthcare or at a grocery store, thank you! Your hard work is very much appreciated. If you’re staying at home, thank you for helping to slow down the spread of the coronavirus. We all need to do our part right now.

For this workout you’ll do 10 reps of each exercise for 4 sets before moving onto the next one on the list. Rest for 3 minutes between each set. Because the rest time is on the longer side this workout will be a longer one. Plan on being at the gym for about 90 minutes. As tempting as it might be to shorten the rest periods, they’re really important to give your body time to recover in between sets.

Since I wrote this workout before the pandemic reached Calgary and gyms closed down, you’ll have to sub in bent over rows for the row machine and take out the lat pulldowns completely. As always you can check out my workouts page where you can find lots of at home workouts.

Dumbbell bench press

With a pair of dumbbells sit on a bench, and slowly lay down. Bring the dumbbells straight over your shoulders with your arms extended. Slowly bring them down to your torso and then up back to the starting position.

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 extend them back out to the starting position.

Cable row machine

With the rope attachment in your hands, bring your elbows close to the sides of your body. Start with your forearm in a 90 degree angle to your upper arm and slowly extend your forearm until your entire arm is straight and your triceps muscles are contracted. Slowly reverse the movement so that your arm is once again at a 90 degree angle.

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. 

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. 

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.

Tricep extensions

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.

Are you able to get in any at home workouts so far this week?

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

Upper Body Workout
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