Train for life: Upper Body Day

miranda.odell(42)

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#health

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Love the Process

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 👇

Warm Up

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.

Internal/ External Rotation
Straight Arm Pull Downs
Shoulder Press
Rear Delt Rope Pull

Seated Cable Rows

I performed a warmup set, followed by 3 working sets for 14 reps for 27.5 lbs on each arm.

Incline Dumbell Chest Press

Again, warm up set, followed by 3 working sets of 14 reps at 20 lbs.

Underhand Pulldown / Tricep Dips: Superset 💪🏻

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.

Mid-Training Selfie. This is a must. 😏😎😁😉🙈🤳🏼

Bicep Curls/ Lateral Shoulder Raises: Superset 💪🏻

3 sets for 14 reps at a good working weight, slow and controlled. Your boulda shoulders should be on 🔥 at this point.

Cable Rear Delt Flys/ Tricep Extension/ Machine Preacher Curls: Triset💪🏻💪🏻

This is the finisher! Arm game strong! I performed 4 sets of 12 reps.

You'll thank me for the mad pump you'll be having just like I did.

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.