Today I focused primarily on the upper body, which included: biceps, triceps, delts, pecs, traps, lats, rhomboids... Yadda yadda. All the great things that will make us women looks aaaamazing in a tank. 😘 Considering I haven't trained upper body in about a week and a half, most of my working weight was about 60% anf it felt great to get back into the flow of things since my bizarre injury. If you wanna know I keep my upper body strong, you came to the right place, just scroll 👇
Cannot stress how important this is!!! I get my muscles firing by doing 2 circuits of low weight exercises for 15 reps each just to get the blood flowing.
I performed a warmup set, followed by 3 working sets for 14 reps for 27.5 lbs on each arm.
Again, warm up set, followed by 3 working sets of 14 reps at 20 lbs.
The gym I go to does not have access to an assisted tricep dip machine. So I macgyvered my own with a resistance band and a dip bar. The stronger the resistance band, the more assistance you'll get with your dip, whereas less resistance the dip is harder.
I performed 3 sets of 12 reps for each.
3 sets for 14 reps at a good working weight, slow and controlled. Your boulda shoulders should be on 🔥 at this point.
This is the finisher! Arm game strong! I performed 4 sets of 12 reps.
I finished off the workout with some HIIT on the treadmill. 30 sec sprints at a 4.0 incline then 1 minute walk/rest for a total of 20 min. Then stretched it out.
Let me know if you tried this workout, or what your favorite upper body days consist of. Happy days!
-Miranda 😘
