Gain Upper Body Strength with this Routine

This upper body workout is about gaining upper body strength, something women are often lacking. Included in this workout are exercises designed to build strength while toning and defining the upper body. Be sure to start out with the stretching routine, then move to the circuit. You will need 2-3 sets of dumbbells, either a flat bench, stability ball or floor with a mat. It’s recommended to perform an upper body workout 1-2 times each week to gain upper body strength.

Increase the weight with each set. For example, with the first set of chest presses use 3 lb dumbbells, second set use 5 lb dumbbells and last set use 8 lb dumbbells. Again, your fitness level will depend on how much weight you lift.

Stop dreaming about getting the body of your dreams and check out my Total Body Transformation Program with a step-by-step guide to take out the guess work and help you transform your body.

Perform the following circuit 4 times.

Stretching video …perform only once

Jumping Jacks – 30 …perform only once
Rest – 10 seconds
Push-ups – 25 reps (below are 3 variations to chose from)
Rest – 10 seconds
Chest Press – 12 reps
Rest – 10 seconds
Dumbbell fly – 12 reps
Rest – 30 seconds

Stretch

Push-ups – 10-25 reps...either do knee, military style or kitchen/desk push-ups, depending on your fitness level.  Kitchen push-ups defined as: stand 3′ from your counter top or desk, place hands shoulder width a part, bend forward being sure to keep abs tight and flex your tricep muscles when returning to the starting position.

Below are video demos:

Knee push-ups

Military push-ups

Chest Press

Dumbbell fly

This workout was designed by Gale Compton (Skinny Ms. Fitness) who is a nationally certified fitness instructor.  Gale received her training from the National Exercise & Sports Trainers Association.

Exercise and health are matters that vary from person to person. Participants of the daily workout should speak with their own doctors about their individual needs before starting any exercise program. This Web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of the recommendations set forth in the following pages is at the viewer’s discretion and sole risk. See your physician before beginning any exercise program. This is especially important if your family has a history of heart disease, high blood pressure, high cholesterol, diabetes, arthritis, obesity, cigarette smoking, or other health conditions. If you have any doubts whatsoever, consult your physician. Please submit feedback using our Contact Page.