Elspeth combines her favorite yet tough movements to get your upper body in the best shape of your life! Looking for the best exercises to get your upper body defined and strong? These are it…
Elspeth Katherine, NPC National Competitor (Bikini), Fitness Model
Warmup
- 10 large arm circles
- 25 jumping jacks
- 25 push hands in front then press hands above head alternating, add leg curls each leg
4 sets of each
Rest 45-60 sec between sets
You may *superset
- Bent-over dumbbell rows, underhand grip 10-12 reps
- Alternating hammer curl 10-12 reps
- Wide grip lat pulldown 10-12 reps
- Cable bicep curl 10-12 reps
- Narrow grip seated cable row 12-15 reps
- one arm cable curl 12 reps
- Barbell chest press 12-15 reps
- Cable tricep press down 12-15 reps
- Machine chest press 12-15 reps
- Dumbbell tricep extension 15 reps single or 30 using both
If you are not reaching **failure by the last 2 or 3 reps you will need to add more weight.
*Superset means you alternate between two different exercises. For example, start with 10 reps of bent over rows then 10 alternating hammer curls then return to your 2nd set of bent over dumbbell rows then back to your second set of hammer curls and so on…
**Failure is the term used when you find it difficult to lift the amount of weight. In this case, failure is a good thing! You are breaking down the muscle to rebuild it to make it stronger!
Combine this with Elspeth’s other workouts and you have a great all-over workout!
More about the author…
Elspeth is a fitness professional who passionately believes that a healthy body is built on self-love and living a balanced life.
Her mission is to spread this message as a trainer and group fitness instructor.
From her own personal experiences she realized that through the accomplishment of achieving strength and aesthetic goals, there was a deeper realization of how much fitness positively affected her life.
Through challenging workouts, healthy recipes, and a positive outlook she hopes to be apart of your fitness journey!
Click here for more great recipes, articles, and workouts from Elspeth!
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(article updated January 2020)