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Upper Body Workout at the Gym

gym upper body workouts Nov 21, 2022
 
 

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...

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Back and Biceps Gym Workout

arms back gym pull upper body Apr 03, 2021
 
 

Hi Love!

Today's workout is back and biceps for the gym. Back is so important and I think it's something ladies can sometimes neglect. You can't hit booty and legs everyday, girl! From an aesthetics standpoint, as you add muscle to the back, your waist continues to look smaller and smaller. It's all about proportions, and growing the back creates a V shaped taper into your waist. 

Before we get started, let's talk through some of the exercise terms you will need to know for this workout. These will help you amp up the intensity of your workout so you can build muscle as efficiently as possible. 

Exercise Terms to Know

Slow Negatives: The negative portion of any exercise is when you're moving in the same direction as the resistance. The negative during a squat is when you're dropping into the squat. The negative during a bicep curl is when you're lowering the weights back down to the starting position. The negative during a lat pulldown is when your arms are...

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Bis and Tris Workout with Dumbbells

 
 

Hi Love!

This is not your average arm workout. This training session puts a fun spin on the classic bicep and tricep exercises we all know and love. Because let’s face it, it’s pretty boring to do the same old standard bicep curls and tricep kickbacks every upper body day. Sometimes you’ve just got to spice it up to stay engaged in your training sessions. 

Why not try something new in the pursuit of sexy sculpted tank top arms? You can find the full workout instructions below.

The Workout

  1. Dumbbell Triple Crush 4x10
  2. Dumbbell 21’s 4x21
  3. Alternating Arm Curls superset with Cross Body Curls 4x10
  4. Alternating Skull Crushers superset with Tricep Press 4x12

Exercise Instructions

Dumbbell Triple Crush

  1. With a neutral grip, hold dumbbells in both hands at your sides.
  2. Curl the weight in hammer curl fashion (with a neutral grip) to chest level.
  3. Press the weights up over your head so that your arms are fully extended above your body.
  4. Keeping...
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Cable Machine Back Workout

back upper body workouts Nov 21, 2020
 
 

Hi love!

I’m not going to lie, back day has always been one of my faves. As a bikini competitor, I am obsessed with working on my ratios and creating that gorgeous hourglass shape.

Let’s be honest, I was absolutely not born with it. It’s something I continuously build because my natural shape was always… well…. lanky! Anyways, this is good news. If you’re like me and you were built without those coveted feminine curves OR if you just want to make your already bangin’ curves more pronounced, then read on. 

Working your back is step 1 to an hourglass shape! The wider and more sculpted your back is, the smaller your waist looks. 

In this workout, we are going to use just a cable machine to sculpt some beautiful back muscles. We will hit the back from all angles and using several different attachments.

My gym is awesome but there are definitely days during which it is really hard to get a hold of all the equipment I...

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Dumbbell Upper Body Workout for Women

 
 

Hey girl! 

If you're in a rut with your upper body training, I have a fab workout for you!

In general, I am a big fan of mastering the basics and focusing on progressive overload to build muscle aka bodybuilding style training - that means sticking to your standard movements and really working to lift heavier weights progressively over time.

However, sometimes I just need to spice up the exercises and try something new! 

This workout includes several compound moves and different variations of your usual, staple upper body moves. 

Remember, THE most important strategy for an effective fitness regimen is finding what you LIKE doing and doing more of that consistently. If you enjoy it, you will adhere to your routine and see the best results. 

The Equipment

All you need for this workout is a single pair of dumbbells. If you have more equipment variety, I do recommend using a heavier pair of weights for the rowing movements, as the back muscles are...

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