Upper Body

Upper Body
Chloe P.
Arms, Back, Chest, Legs, Shoulders
Dumbbell Biceps Curl to Shoulder Seated Tricep Press / Overhead Single / One Arm Dumbbell Bench
Press Extensions Rows
3 sets 8 reps 3 sets 8 reps 3 sets 8-12 reps

Start light, then gradually challenge
yourself.
Stability / Swiss / Exercise Ball Stability / Swiss / Exercise Ball Turkish Get Ups
Dumbbell Chest Flyes Dumbbell Chest Press
3 sets 8 reps 3 sets 8 reps 1 sets 1 reps

KEEP YOUR ARMS BENT. KEEP CONTROL. Start with 1. Bodyweight might be enough
Do not let the weight drag your shoulders to begin with.
down.
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Dumbbell Biceps Curl to Shoulder Press
Primary muscle group(s):

Biceps, Shoulders
Secondary:
Abs
Holding a pair of dumbbells, stand tall with your feet shoulder-width apart. Make sure
your core is tight and your chest is up. Begin by curling the weight up towards your
shoulders. Keep your upper arms tight at your sides.
Once the dumbbells reach your shoulders, twist the dumbbells to have your palms face
out. Now, drive the dumbbells overhead.
Slowly, lower the dumbbells to your shoulders. Now, flip them back so your palms are
facing you. With arms tight at your sides, lower the dumbbells to the starting position.
Seated Tricep Press / Overhead Extensions

Triceps
Secondary:
Abs
Sit on a bench with back support.
Grip a dumbbell at one end using both hands. Your palms should be facing inward.
Hold the dumbbell overhead with your arms fully extended. This is the the start
position.
Keep your upper arms close to your head (biceps roughly level with your temples) and
near to 90degrees to the floor.
Moving only your forearms, lower the dumbbell in a smooth arc behind your head until
your forearms and biceps touch. Hold for a count of one.
Return to the start position by using the triceps to extend your arm and raise the
dumbbell. Exhale as you do this.
Repeat.
This exercise can be performed standing. However, it places an extra strain on your
back so is not recommended for people with lower back problems. You can also
perform this exercise using an EZ bar or straight bar with a close grip behind your head,
palms facing forward.
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Single / One Arm Dumbbell Bench Rows

Lower Back, Upper Back & Lower Traps
Secondary:
Abs, Biceps, Shoulders
Place a dumbbell on each side of a flat bench.
Place your right knee on the end of the bench.
Bend your torso from the waist until your upper body is parallel to the floor, while
placing your right hand on the bench in front of you for support.
With your left hand, pick up the dumbbell with an overhand grip. The palm of your hand
should be facing into you.
Keep your lower back straight. This is the start position.
Using your back muscles, pull the dumbbell straight up to the side of your chest,
keeping your upper arm close to your side. Exhale as you do so.
At the top of the movement, hold for a count of one and squeeze your back muscles.
Return to the start position inhaling as you do so. Repeat.
Complete all repetitions for one side before switching sides.
This exercise can be performed using a cable station, with a stirrup handle attached
to either the high or low pulley.
Stability / Swiss / Exercise Ball Dumbbell Chest Flyes

Abs, Chest
Secondary:
Shoulders, Triceps
Sit on a Swiss Ball while holding a pair of dumbbells. Slowly, walk your feet forward,
rolling yourself down the Swiss Ball. Lean back and keep the dumbbells at your chest.
Once your shoulders are supporting you on the ball, engage your hips, driving them up.
Your feet shoulder be outside of shoulder-width. Engage your core throughout the
exercise.
Push the dumbbells above your chest. Slowly, spread your arms to the sides, opening
up the chest. Pause when the dumbbells are at parallel with the ground. Return to the
starting position.

Stability / Swiss / Exercise Ball Dumbbell Chest Press

Chest, Triceps
Secondary:
Abs, Shoulders
Carefully sit on a stability ball while holding a pair of dumbbells.
Slowly walk your legs forward while you lie back on the ball. Only your upper back and
shoulders should be on the ball.
Keep a tight core as you bring your arms out to the sides, holding the dumbbells in a
horizontal position.
Slowly, press the dumbbells straight up but do not lock out your elbow.
Pause and return to the starting point.
Turkish Get Ups

Chest, Glutes & Hip Flexors, Hamstrings, Middle Back / Lats, Quadriceps, Shoulders
Secondary:
Abs, Biceps, Calves, Forearms, Lower Back, Obliques, Triceps
From the fetal position, grab the kettlebell then roll on to back. Bring the right leg in
while the left is extended. Press the kettlebell into the air with the right hand. Place the
left hand on the ground.
Come up on your left elbow. Then sit up while keeping the kettlebell in the air. Drive
your hips into the air. Sweep leg into a kneeling position. Rotate back knee so that your
body is in a lunge. Step forward and stand up straight.
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Upper Body

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Upper Body

3 sets 8 reps 3 sets 8 reps 3 sets 8-12 reps

3 sets 8 reps 3 sets 8 reps 1 sets 1 reps

Fit Page 1 of 1 Powered by WorkoutLabs Fit

Primary muscle group(s):

Seated Tricep Press / Overhead Extensions

Primary muscle group(s):

Sit on a bench with back support.

Fit Powered by WorkoutLabs Fit

Primary muscle group(s):

Place a dumbbell on each side of a flat bench.

Place your right knee on the end of the bench.

Keep your lower back straight. This is the start position.

Return to the start position inhaling as you do so. Repeat.

Complete all repetitions for one side before switching sides.

Stability / Swiss / Exercise Ball Dumbbell Chest Flyes

Primary muscle group(s):

Fit Powered by WorkoutLabs Fit

Primary muscle group(s):

Carefully sit on a stability ball while holding a pair of dumbbells.

Pause and return to the starting point.

Turkish Get Ups

Primary muscle group(s):

Fit Powered by WorkoutLabs Fit

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