Upright Rows/High Pulls

Shoulders are primarily known to be worked with pressing motions, in this exercise we are doing just the opposite. Varying your moments while training ensures that you hit all parts of the muscle, isolate effectively, and increase range of motion and stability.

Start by standing with your feet about hips distance apart with a micro-bend in your knees, holding weights with your arms straight down by your sides. Without using momentum or leaning back, pull the weights until you feel the hardest muscle contraction in your shoulders and traps. Be careful to not strain or hyper extend your neck or shoulders.

Stretch

Upright Rows/High Pulls

Squeeze

Upright Rows/High Pulls

Shoulder Press/Overhead Press

Shoulder presses are the starting point for all shoulder work and development. Positioning yourself safely to press overhead is a great way to mobilize and strengthen your shoulders and upper body. Focus your shoulder work on strong but safe press as the base and add in other auxiliary work to round out your workout.

You can begin this movement sitting or standing, with dumbbells or a barbell. When the weight is in place, lock your shoulder down and back. Safely press the weight straight up by squeezing your shoulders. Always press from in front of your head to avoid any alignment issues or strain to your neck.

 

Stretch

Shoulder Press/Overhead Press

Squeeze

Shoulder Press/Overhead Press

Single Arm Bentover Row

Isolating your back with single arm movements is a great way to concentrate and focus on the stretch and squeeze of the motion. Using something to support yourself while doing this movement ensures good posture and stability. Single arm rows are great to add into your work as a working set or to finish a workout.

For this movement you will need a bench, chair, or ledge to support yourself on. Place the same side knee and hand on the support. Then hinge into your hips and roll your shoulders down and back to lock out your shoulders. Keeping your hips and shoulders square, pull the dumbbell up and back by squeezing your lat. This movement ends when you feel the hardest muscle contraction and the weight is near your hip and rib cage.

Stretch

Single Arm Bentover Row

Squeeze

Single Arm Bentover Row

Static and Dynamic Curls

Static and dynamic work is a great way to add a challenge to your training. Working your biceps in this manner allows them to engage through movement and through a stagnant contraction. Once you’ve worked your biceps in other movements, this is a great finishing move to expend all energy stores.

This movement can be done sitting or standing. Start with one arm holding a weight with your arm at ninety degrees, the other arms straight at your side. Continue to hold your static arm at ninety degrees while you stretch and squeeze the opposite arm to perform a bicep curl.

Stretch

Static and Dynamic Curls

Squeeze

Static and Dynamic Curls

Lat Pullover

Upper body supported back exercises have great value for those who struggle with postural issues. Setting up your back to be worked with support allows for a full range of motion. These are great as a warm up or as a work set.

Start by sitting on the ground beside the bench or box, with the weight in your lap. Pushing through your heels and squeezing your glutes, raise your upper back and shoulders up on the bench. You should be able to make a perfect table top position. Raise the weight straight up over your chest and slowly extend your arms up over your head, stretching your lats. When you feel a full stretch, squeeze your lats bringing the weight back to starting position.

Stretch

Lat Pullover

Squeeze

Lat Pullover

Hammer Curls/Runner Arms

Hammer curls are the most basic form of bicep curl. Keeping your wrists neutral in this manner avoids any wrists issues and allows you to focus solely on stretching and squeezing your biceps. This is a great movement to use to warm up your arms on any upper body day.

This movement can be done sitting or standing. Start with by gripping the weight and holding them at your sides with neutral wrists. Without swinging your shoulder, squeeze your biceps and bring the weight up to the strongest contraction point. It’s crucial to focus on the muscle contraction in this movement and not just moving the weight to your shoulder.

 

Stretch & Squeeze
Hammer Curls/Runner Arms

Dumbbell Wide Row

Working your back correctly is a crucial part of fitness, good posture, and overall mobility. Adding in both wide and narrow pulling movements helps to isolate your back efficiently. This movement is great to implement at any point in your workout.

Start by standing with your feet about hips distance apart and hinge at the hips keeping your back straight with a micro-bend in your knees(just like you would begin a deadlift/hip hinge). With your back parallel to the floor and your arms straight down under you, pull the weights wide ending next to your chest or when you feel the hardest contraction in your back.

Stretch

Dumbbell Wide Row

Squeeze

Dumbbell Wide Row

30 Minute Full Body Workout

Life happens, and sometimes that means that getting to the gym is highly unrealistic. This is no reason to skip a workout, rather an opportunity to alter your workout to fit your surroundings. This workout is simple but precise. All you need is a set of dumbbells and the intention to work hard with what you have.

Upper Body (4 sets of 20 reps)


  1. Chest Press from sit-up position
  2. Overhead Lat Extension from sit-up position 
  3. Renegade Row from plank position 
  4. Shoulder Taps from plank position

Lower Body (4 sets of 20 reps)


  1. Sumo Squat 
  2. Jumping Lunges 
  3. Glute Bridges 
  4. V-ups

At Home Upper Body & Core Workout

Circuit 1:

  • Hand Release Pushups x 10
  • Crunches x 10
  • Close Grip Pushups x 5
  • Plank – 30seconds
  • Rest-2:00

Repeat x 3


 

Circuit 2:

  • Supermans x 10
  • Bicycle crunches x 30
  • Side Plank, Hip Taps x 10
  • Plank Leg Lifts x 20
  • Rest- 2:00

Repeat x 3


Circuit 3:

  • Leg Climbers x 20 (10 each leg)
  • Leg lifts x 10
  • Slow Negative Pushup x 8
  • Plank Hand Lifts x 30 (see video)
  • Rest- 2:00

Repeat x3


Circuit 4:

  • Plank with elbow to knee touch x 10
  • Concentrated crunches (legs straight up, try to touch toes) x 10
  • Pushups with elevated feet x 10
  • Mountain climbers x 50
  • Rest – 2:00

Repeat x2

Chest, Tricep, & Shoulder Workout

The following workout is designed to stimulate an increase the lean muscle and strength of the chest, shoulders, and triceps muscles. It should be used as a single piece of a complete program in order for a trainee to accomplish their total-body goals. Keep in mind that while this workout may be great for many people- individual goals and current level of fitness are all factors in deciding whether or not to attempt this workout. Some people may not be fit enough to conduct this workout—alternatively some people may need to push themselves even harder to reach their goals.


The Warm-up

Begin with brisk walking (3.5-4.5mph) on an inclined (2-4%) treadmill for 5-10min

Next perform two sets of a seated Dumbell Shoulder Press for 15 repetitions each set. Select a weight light enough for you to perform the 15 repetitions without reaching momentary muscle failure. Rest 30 seconds and then perform another set of 15 reps.


The Workout

Perform the following exercises as listed. Complete all sets of each movement before moving to the next exercise. For warm-up sets select a weight for which you can perform the prescribed number of repetitions without reaching muscle failure. For the working sets, use a weight that causes muscle failure within the given rep-range.

If you reach muscle failure in a prescribed range of 3-5 reps you need to rest about 3-5minutes before moving on to your next set. Reaching failure in a range of 6-10 reps general requires rest for 60-120 seconds before attempting another set. Sets that prescribe 12-20 reps require rest for 30-60 seconds between sets.

Work hard and select weight heavy enough to reach muscle failure as prescribed!


DB Shoulder Press – 1x warm-up set for 10-12, 2x working sets of6-8

BB Bench Press – 2x warm-up sets for 10-12, 3×4-6

Cable Chest Fly – 3×8-10

Tricep Dips – 3×8-10 (add weight using a belt if you need more of a challenge, or use the assist machine if you are unable to perform dips at all)

Cable Tricep Extension – 3×10-12

DB Lateral Raises – 3×10-12


The Finisher

Do three sets of push-ups to failure, resting only 30 seconds between sets.


Recovery

Ingesting fast-digesting protein and carbohydrates immediately post-workout will help muscles begin their recovery faster and improve the rate of strength and lean gains. Having another meal with protein and carbs 1.5-2 hours post-workout will additionally help your strength and lean muscle growth, as part of your comprehensive nutrition program.