Thursday, August 30, 2012

At home upper body workout

So because of this "tropical storm" that passed yesterday, my gym was closed this morning! It was a scheduled leg day, but I don't have heavy enough weights to do legs at home, so I did upper body instead! Tomorrow can be legs :) So here's the workout for those of you who can't get to the gym, or simply don't have a gym membership! I highly recommend investing in some dumbbells! Very worth it!

5-10 minute warm up (if you don't have a treadmill, elliptical, stair master, etc. , do some ballistic stretching to get your heart rate up. Jumping jacks, running in place, jump rope, WHATEVER!)

Alternating dumbbell curls-4x10

Single arm dumbbell row-4x10

Overhead tricep extension- 4x8

Clean and press-4x10

Shoulder press-4x10

Bent over rows-4x8

Decline floor bench press-4x10

Seated bicep curls-4x10

Superset: pushups/bench dips 4x8(or as many as you can do)

Focus on each move you make! Really contract your muscles and make sure you don't use momentum. You want every move to be crisp and clean so you work every fiber in those muscles!


  1. Hi, I think some might not know what all the terms u have mentioned in ur post. It's better If u attached w a photo to each exercise u mentioned(:

  2. What can I do? I had surgery on my shoulder and Leno 7 months ago but it hasn't been the same. Its super tight. And hurts all the time. I dont have any workout stuff for home and cant afford a gym.

  3. What am I able to do I sprained my ankle twice Saturday and it's still swallon and bruised up bad. I tore some ligaments so I rally can't do much at all. I'm suppose to keep my ankle up and keep icing it, but I need to loose weight and nasr. I need to loose 85lbs to get to my weight for my size. Can u help me or should I see someone t thanks

  4. Just been reading your blog as i follow you on instagram i love it! learnt so much already i am in the gym at least 5 times a week hittng cardio but i only ever see results when i do my kettlebell training, im deffinatly going to get back into it! you're such a insparaion :) thanks!