Total Upper Body

Total Upper Body

1. Alternating Arnold Press – 8 reps each arm – 5 sets
2. Tricep Push Ups – 10 reps – 5 sets
3. Bicep Curls – 10 reps – 5 sets
4. Chest Press – 10 reps – 5 sets
5. Bent Over Row – 10 reps – 5 sets

Alternating Arnold Press 

Get seated on a bench or standing with your feet about hips width apart. Hold two dumbbells with an underhand grip in front of your chest. As you press the dumbbell up turn your hand so your palm is facing forward and turn it back over as you come back down. Make sure the dumbbell is back in front of your chest again in the starting position before you press the other side. It’s important to keep your core tight to avoid arching your back as you press.

Tricep Push Ups 

You can do this on the end of a bench or on the ground. What makes this a tricep pushup is having your hands close together. Make sure your shoulders are right over your hands. As you lower your chest to the ground, make sure your elbows stay close to your body.

Bicep Curls 

Stand with your feet hips width apart and a dumbbell in each hand. Curl the dumbbell up towards your shoulder with your palms facing up. It’s important to keep your core tight to prevent your lower back from arcing. Also make sure you are not swinging the dumbbell up with each curl, this exercise should be slow and controlled.

Chest Press 

Lay flat on a bench with a dumbbell in each hand. Slowly bring the dumbbells down towards your chest till you feel a good stretch keeping your palms facing away from you. Your elbows should be about 45 degrees out from your torso.

Bent Over Row

Start by standing with you feet close together, bent over at a 45 degree angle with a slight bend in your knees. Holding a dumbbell in each hand with your palms facing your body, set your shoulders back in aline with your chest. It’s important to keep your back straight and you chin tucked down towards your chest to avoid arching your lower back. Pull the dumbbells up slight back towards your hips and squeeze your back. Return back down very slow and controlled, you lead the dumbbells don’t let them pull you.