An Upper Body Workout To Jumpstart Your Week

An Upper Body workout to jumpstart your week of being fit and living healthy. Because why wait until the New Year to kickoff your goals of being the best version of yourself? Start today and be the best version of yourself before the year ends! Here’s a workout that I’m doing this week that really focuses on arms, back, and shoulders.

But first, we warm up before any workout routine to stretch those muscles so we don’t injure ourselves on our way to being the best version of ourselves. I really like this one before I start an upper body routine.

Following the stretch routine, I like to do abs first. This is the routine I’m currently doing. I like to do abs at home and then head to the gym to do cardio. This week, cardio starts with 15 minutes on the elliptical and I manually put the level at 8. No specific speed, just keep it moving at a reasonable pace. I follow up the elliptical work with 12 minutes on the stair master at a level 4. With 6 minutes of the routine holding on, and 6 minutes not holding on to the handles.

And then it’s time to get into the upper body routine:

3 sets, 12 reps of dumbbell press immediately followed by 12 reps of side lateral raises
- exactly 60 seconds of rest in between sets
- begin with light weight and then increase by 5 lbs. on every set

4 sets of 15 reps of seated alternating dumbbell curls

- exactly 60 seconds of rest in between sets

- lower the weight slowly with control for 2-3 seconds

4 sets of 12 seated low rows (using exact bar being shown here)

- exactly 60 seconds of rest in between sets

- squeeze at peak contraction on each rep

4 sets of 12 reps of lat pulldown (using straight bar)

- exactly 60 seconds of rest in between sets

- squeeze at peak contraction on each rep

4 sets of 15 reps with tricep press machine

- exactly 60 seconds of rest in between sets

- squeeze for 2 seconds at peak contraction