This exercise targets most of the upper body muscles (chest, back, shoulders, arms) To strengthen them and to increase endurance and burn fat, you need to lift weights you can manage for the required reps and sets. So be careful not to lift weights way above your limit. If you have an injury or symptoms, don't exercise before checking with a doctor.
Required equipment
- Dumbbells.
- Exercise ball.
- Step stool.
How to start
- Do some cardio exercises for at least 5 minutes, like running in place or fast squats, as they help activate blood circulation.
- Rest 30 seconds or a minute between each set.
- Repeat each exercise 10 reps with 3 sets.
First exercise: Barbell Row
How to do this exercise
- Hold the bar in front of your thighs.
- Move your thighs apart so they are shoulder-width apart.
- Lean your back about 45 degrees.
- But keep your back straight.
- Pull the weight towards your belly.
- Repeat this exercise 15 times.
Second exercise: Alternating Dumbbell Rows
How to do the exercise
- Hold a medium-weight dumbbell.
- Make sure your back is flat and tight.
- Bend your legs slightly.
- Keep your back parallel to the ground.
- Pull the right weight until it’s aligned with your back.
- Then repeat that with the left weight.
- Do this exercise 10 times.
Third exercise: One Arm Row
How to do the exercise
- Put your left foot on a chair.
- Hold a heavy weight in your right hand.
- Pull your back so the weight lines up with your back.
- Try to do this exercise slowly.
- Repeat this exercise with your left arm.
Exercise 4: Upper/Lower Back - High Rows
How to do the exercise
- Hold a medium weight in both hands.
- Bend your back at a 45-degree angle.
- Tighten your back and stomach muscles well.
- Pull the weight to your chest as much as you can.
- Repeat this exercise for 15 reps in two sets.
Exercise five: Reverse Flies
How to do the exercise
- Straighten your back on a chair or seat.
- Hold weights in your hands.
- Lift them up while bending your arms slightly.
- Press a little on your shoulders.
- Repeat this exercise 15 reps for two sets.
Exercise six: Back Extensions on the Ball
How to do the exercise
- Lie on the exercise ball.
- Place it right under your torso.
- While resting on your toes.
- Lift your chest off the ball as much as you can.
- Try to keep your back flat.
- Repeat this exercise 12 times.
Seventh exercise:Chest - Barbell Bench Press
How to do the exercise
- Lie down on a bench.
- Hold the weight and lift it until it’s right in front of your chest.
- Your shoulder should be flat.
- Lift the weight and lower it slowly down to your chest level.
- Repeat this twice.
Exercise eight: Incline Chest Fly
How to do the exercise
- Lie on a bench with your back at a 75 degree angle.
- Hold medium weights and lift them up so they are parallel.
- Keep your arms slightly bent.
- Lower the arms down to shoulder level.
- Repeat this exercise for 12 reps.
Exercise 9: Alternating Chest Press
How to do the exercise
- Lie down on an exercise ball.
- Hold weights in your hands.
- Make sure they are right above your chest.
- Push your right arm up then lower it.
- Then push your left arm up.
- Repeat this exercise 16 reps.
Exercise ten: Shoulders - Overhead Press
How to do the exercise
- Choose a weight that suits your ability.
- Lift the weight straight up.
- All the way to the top.
- Keep your back straight.
- Repeat this exercise 12 reps.
Exercise number one: Lateral Raise
How to do the exercise
- Hold a weight in your hand.
- Bend your arms a little.
- Lift the weights up to your shoulder level.
- Lower them back down again.
- Repeat this exercise 16 times.
Exercise twelve: One Arm Shoulder Press
How to do the exercise
- Sit on a bench.
- Hold a weight in your right hand.
- Bend your arms and lift the weight to the level of your right ear.
- Then lift it straight up above your head.
- Lower it again.
- Repeat this exercise 12 times.
Exercise thirteen: Biceps - Barbell Curls
How to do the exercise
- Hold dumbbells in your hands.
- Keep your arms slightly away from your hands and shoulders.
- Lift the dumbbells up to shoulder height.
- Then lower them down.
- Repeat this exercise 12 times
Exercise 14: Concentration Curls
How to do the exercise
- Sit on a bench and keep your back straight.
- Hold a weight in your left hand.
- Rest your elbow on your left knee.
- Lower the weight then lift it to shoulder level.
- Repeat this exercise 12 times.
Exercise 15: Triceps - Skull Crushers
How to do the exercise
- Lie on a bench and keep your back flat.
- Lift the weight up.
- Move it toward your head.
- Until you reach your head then lower it again.
Exercise sixteen: Kickbacks
How to do the exercise
- Hold a weight in both hands.
- Bend your back at a 45-degree angle.
- Lift the weights above your hips.
You don't have to do all these exercises at once but pick what suits you each time and gradually add them to your workout routine. Also, use weights that fit your fitness level to avoid any injuries.
