Two Day Upper Body Workout

Day 1:

  • Bicep Curls
  • Hammer Curls
  • Triceps Dips
  • Bench Press
  • Upright Row
  • Lateral Raises

Day 2:

  • Rows
  • Flies
  • Front Raises
  • Overhead Triceps
  • Overhead Press
  • Chest Press

Instructions:

  • You’re working between 8-12 reps. Choose a weight that you can do at least 8 reps but no more than 12. When 12 reps get easy, move to the next heavier weight and do 8 reps, working your way up.
  • For each exercise, do one set, rest 30-45 seconds, then do a second set. Move on to the next exercise.
  • Track your progress (number of reps and weight size) on paper, in your phone, wherever is convenient. Also, take progress photos so you can see your body changing.
  • Take a rest day between each lifting day. You can still do cardio or other forms of exercise on these rest days.
  • Challenge yourself to lift heavy weights!

DAY 1:

Bicep Curls: Stand with feet wide, knees bent and hips tucked under. Keeping elbows close to body, fully extend arms up and down.

Hammer Curls: Stand with feet wide, knees bent and hips tucked under. Keeping elbows close to body, fully extend arms up and down with palms facing each other.

Triceps Dips: Begin sitting on an elevated surface. Place hands by hips with fingers pointing forward, straighten legs and bend the elbows, lowering hips to floor.

Bench Press: Lie on your back, ideally on an elevated surface. Knees are bent and feet are flat on the floor. Press your lower back firmly down so there’s no space between your back and the surface. Beginning with weights lifted and arms straight, lower the weights down to chest level, keeping wrists over elbows.

Upright Row: Stand with feet wide, knees bent and hips tucked under. Hold weights in front of body, palms facing legs and hands together. Keeping the weights together, pull upwards with elbows out.

Lateral Raises: Stand with feet wide, knees bent and hips tucked under. Keeping shoulders pulled back, lift arms straight to the side to shoulder level.

 

DAY 2:

Rows: Standing with feet together and knees bent, tip your upper body forward to parallel to the floor. It’s important to keep your back flat and not rounded. Accomplish this by pulling belly to spine and lifting through the hips. Pull the weights up to torso, keeping elbows in.

Flies: Standing with feet together and knees bent, tip your upper body forward to parallel to the floor. It’s important to keep your back flat and not rounded. Accomplish this by pulling belly to spine and lifting through the hips. Begin with arms slightly rounded and palms facing each other. Pull the arms up and out using the muscles on the back of the shoulders.

Front Raises: Stand with feet wide, knees bent and hips tucked under. Lift arms straight in front to shoulder level with palms facing down.

Overhead Triceps: Stand with feet wide, knees bent and hips tucked under. Hold one weight and lift it up and over head. Keeping the elbows close to the head, drop the weight down and then press up to straight arms.

Overhead Press: Stand with feet wide, knees bent and hips tucked under. Lift the weights, keeping palms facing forward and press weights up and overhead.

Chest Press: Stand with feet wide, knees bent and hips tucked under. Begin with palms facing forward and press elbows together in front.