It's upper body day! YAY! You ready to work? This upper body workout should be heavy, heavy, heavy! We're doing 10-12 reps on each exercise and focusing on slow controlled lifts with proper form. This rep range is optimal for muscle growth. 

You will be working both the push muscles (chest, triceps, and shoulders) and pull muscles (back and biceps.) Let's get started!

Exercise Terms to Know

Last set: triple drop set until failure - Start by using the weight you used for your other sets. This is your heavy weight. Complete as many reps as possible with good form. Then decrease the weight by 10-30% and continue performing reps until you no longer can with good form. Drop the weight one more time and continue performing reps until you no longer can with good form.

Superset: Perform 2 exercises one after the other without rest in between.

The Workout

1. Dumbbell Bench Press - 4x12

2. Cable Seated Row - 4x10 (Last set: perform a triple drop set until failure)

3. Leaning Single Arm Lateral Raise - 4x10

4. Barbell Skull Crusher Superset with Alternating Arm Bicep Curls - 4x12

Dumbbell Bench Press

Cable Seated Row

Leaning Single Arm Lateral Raise

Barbell Skull Crusher

Alternating Arm Bicep Curls

Are you ready to build a strong feminine physique you can keep for life?

Girl, it sounds like it’s time to apply for Emily Cramer Fitness 1:1 Coaching!

My 1:1 coaching program is for you if:

✔ You want to build lean, feminine muscle without your workout or nutrition program taking over your whole life. You want something sustainable and realistic so you don't just keep starting and stopping.

✔ You want help learning how to eat and workout for your goals and how to consistently execute on these healthy habits

✔ You've been struggling with all or nothing thinking. You're tired of feeling like you need to do everything perfectly in order to see progress.

✔ You want to radiate confidence and strength - not just look fit, but feel it too!

✔ You want to make changes surrounded by women who get you, get your goals, and make fitness fun.

Not convinced it could work for you? Take a look at my Client Success Stories.

I look forward to coaching you! 

To Your Good Health & Success,

Music: No room

Musician: Jeff Kaale