1d ago in Workouts
Todays workouts!
20-Minute Upper Body Workout (Gym Version)
Warm-Up (3-4 minutes)
Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)
Torso Twists: 1 minute
Shoulder Rolls: 1 minute (30 seconds forward, 30 seconds backward)
Workout (16-17 minutes)
1. Dumbbell Bench Press
3 sets x 10-12 reps
Rest 30 seconds between sets
Tip: Focus on controlled movement, especially lowering the weights.
2. Lat Pulldown (Wide Grip)
3 sets x 10-12 reps
Rest 30-45 seconds between sets
Tip: Keep your chest up and pull your elbows down and back.
3. Dumbbell Shoulder Press
3 sets x 10-12 reps
Rest 30-45 seconds between sets
Tip: Engage your core while pressing the dumbbells overhead.
4. Dumbbell Rows
3 sets x 10-12 reps (each arm)
Rest 30-45 seconds between sets
Tip: Keep your back flat and row with your elbow close to your body.
5. Dumbbell Bicep Curl
2 sets x 12-15 reps
Rest 30-45 seconds between sets
Tip: Avoid swinging the weights; control the movement both up and down.
6. Tricep Rope Pushdowns (Cable Machine)
2 sets x 12-15 reps
Rest 30 seconds between sets
Tip: Keep your elbows stationary and focus on squeezing your triceps at the bottom of the movement.
Cooldown (2-3 minutes)
Overhead Triceps Stretch: 30 seconds per side
Cross-Body Shoulder Stretch: 30 seconds per side
Chest Stretch (using a wall or doorframe): 30 seconds per side
Child's Pose: 30 seconds
10-Minute Upper Body Workout (Bodyweight Only)
Warm-Up (2 minutes)
Arm Circles: 30 seconds forward, 30 seconds backward
Torso Twists: 1 minute
Shoulder Shrugs: 30 seconds
Workout (7-8 minutes)
Perform each exercise for 45 seconds of work, followed by 15 seconds of rest. Complete all exercises, then rest for 1-2 minutes and repeat for a second round if time permits.
1. Push-Ups (Knee or Standard)
Focus on keeping your body in a straight line and lowering to at least 90 degrees in your elbows.
2. Triceps Dips (using a bench or chair)
Keep your feet flat on the ground, and lower your body slowly to activate your triceps fully.
3. Inverted Rows (using a bar or low bench)
Position your body at an angle, grab the bar with palms facing up, and pull your chest toward the bar.
4. Plank to Push-Up
Start in a forearm plank position, and push up into a high plank (hands) one arm at a time, then return to the forearm plank.
5. Superman Hold
Lie on your stomach, extend your arms forward and lift your chest and legs off the floor, engaging your back muscles. Hold for as long as you can within the 45 seconds.
Cooldown (1-2 minutes)
Child’s Pose: 30 seconds
Shoulder Stretch: 30 seconds per side
Triceps Stretch: 30 seconds per side
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Todays workouts!
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