Upper Body Workout
Beginners
choose 1-2 of the following exercises and do 1-2 sets; 12-16 reps
To Add Mass
choose 3-5 exercises and do 3-4 sets; 6-8 reps
To Tone Muscles
choose 2-3 exercises and do 2-3 sets; 10-15 reps
choose 1-2 of the following exercises and do 1-2 sets; 12-16 reps
To Add Mass
choose 3-5 exercises and do 3-4 sets; 6-8 reps
To Tone Muscles
choose 2-3 exercises and do 2-3 sets; 10-15 reps
dumbbell Chest Fly(works the chest, shoulders and biceps)
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Figure 01
Figure 02
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Variations of this exercise: the guillotine, decline bench press, lying fly. |
Push-ups(works the chest, shoulders, biceps and triceps)
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Figure 03
Figure 04
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Variations of this exercise chest press, stability ball push-up, weighted push-up, decline push-up. |
Bicep Curls(works the biceps, forearms and shoulders)
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Figure 05
Figure 06
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Variations of this exercise: concentration curls, cable curls, biceps machine. |
Bench Dips(works the triceps, shoulders and chest)
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Figure 07
Figure 08
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Variations of this exercise: triceps dips (station), triceps pull downs, tri extensions. |
After 4-6 weeks, change at least one of the following components:
- Type or Weight of Resistance
- Exercise
- Positioning

