Want a simple workout that will build upper body strength and tone your arms at the same time? We've got it covered.

This workout only uses the following exercises:

  • Dumbell Bench
  • Biceps Curl
  • Dumbell Squat
  • Shoulder Press
  • Upright Row
  • Triceps Kickback
  • Dumbell Row
  • Bent Over Fly

The format is two Tri-sets (three exercises done in succession with no rest) followed by one Bi-set(two exercises done in succession with no rest).

Note: For each set of exercises, use the same weight. So for exercises 1a, 1b, 1c you will use one weight for exercises 2a, 2b, 2c, you will use one weight and for exercises 3a, 3b, you will use one weight.

The rep ranges will vary depending on the day you do the exercises but will either be 12 reps, 15 reps, or 10 reps.

Keep in mind that ideally you will use different weights for the different rep ranges. For example, on Day 2 when the rep range is 15 you will use 12.5 pounds and on Day 3 where the rep range is 10 you use 15.

Try to gradually increase weight each week and remember to take at least one day off between workouts.

Day 1

  • 1a DB Bench                       3x12
  • 1b Biceps Curl                     3x12
  • 1c DB Squat                         3x12
  • 2a Shoulder Press              3x12
  • 2b Upright Row                3x12
  • 2c Kickback                          3x12
  • 3a DB Row                           3x12
  • 3b Bent Over Fly                 3x12

Day 2

  • 1a DB Bench                       3x15
  • 1b Biceps Curl                     3x15
  • 1c DB Squat                         3x15
  • 2a Shoulder Press              3x15
  • 2b Upright Row                  3x15
  • 2c Kickback                          3x15
  • 3a DB Row                           3x15
  • 3b Bent Over Fly                 3x15

 Day 3

  • 1a DB Bench                       3x10
  • 1b Biceps Curl                     3x10
  • 1c DB Squat                         3x10
  • 2a Shoulder Press              3x10
  • 2b Upright Row                  3x10
  • 2c Kickback                          3x10
  • 3a DB Row                           3x10
  • 3b Bent Over Fly                 3x10

Day 4

  • 1a DB Bench                       3x15
  • 1b Biceps Curl                     3x15
  • 1c DB Squat                         3x15
  • 2a Shoulder Press              3x15
  • 2b Upright Row                  3x15
  • 2c Kickback                          3x15
  • 3a DB Row                           3x15
  • 3b Bent Over Fly                 3x15

Day 5

  • 1a DB Bench                       3x10
  • 1b Biceps Curl                     3x10
  • 1c DB Squat                         3x10
  • 2a Shoulder Press              3x10
  • 2b Upright Row                  3x10
  • 2c Kickback                          3x10
  • 3a DB Row                           3x10
  • 3b Bent Over Fly                 3x10

Day 6

  • 1a DB Bench                       3x12
  • 1b Biceps Curl                     3x12
  • 1c DB Squat                         3x12
  • 2a Shoulder Press              3x12
  • 2b Upright Row                3x12
  • 2c Kickback                          3x12
  • 3a DB Row                           3x12
  • 3b Bent Over Fly                 3x12

Day 7

  • 1a DB Bench                       3x10
  • 1b Biceps Curl                     3x10
  • 1c DB Squat                         3x10
  • 2a Shoulder Press              3x10
  • 2b Upright Row                  3x10
  • 2c Kickback                          3x10
  • 3a DB Row                           3x10
  • 3b Bent Over Fly                 3x10

Day 8

  • 1a DB Bench                       3x15
  • 1b Biceps Curl                     3x15
  • 1c DB Squat                         3x15
  • 2a Shoulder Press              3x15
  • 2b Upright Row                  3x15
  • 2c Kickback                          3x15
  • 3a DB Row                           3x15
  • 3b Bent Over Fly                 3x15

Day 9

  • 1a DB Bench                       3x12
  • 1b Biceps Curl                     3x12
  • 1c DB Squat                         3x12
  • 2a Shoulder Press              3x12
  • 2b Upright Row                3x12
  • 2c Kickback                          3x12
  • 3a DB Row                           3x12
  • 3b Bent Over Fly                 3x12

 

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