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