Upper Body Strength Workout

The strength exercises below target the major muscle groups of the upper body. If you are just starting, do 2 sets of 12 repetitions for each exercise 2 to 3 times per week. As you increase your strength and efficiency in doing the workout, you can circuit the exercise, which means to do 1 set of each exercise back to back etc... without rest. After completing all exercises, rest 1-5 min and repeat 1 or 2 more times.

The weight used for each exercise should be challenging in the last 2 reps of each set. Err on the side of caution, but once you feel comfortable with the technique, increase continue increasing the weight for the most beneficial results and highest caloric burn.

Upper Body Exercises

Seated Chest Press: 2 x 12










Seated Rows: 2 x 12


Arnold Press: 2 x 12 ( The name is in honor of the Governor of California)


Lat Pulldown: 2 x 12