Okay so we are getting closer and closer to that time of year again. A month of parties, drinks and fun with friends and family. Of course, the festive party season calls for a fabulous wardrobe, especially the perfect Christmas party dress.
One thing that bothers women I work with time and time again is their arms. It is also one of my personal issues. I can always tell when I have put on a few extra pounds as I can see it in my upper arms immediately. The dreaded bingo wing!
Therefore, the best way to combat this is by dedicating one workout day a week solely to your upper body and tanking some strength training. So many women are scared to work with weights with the misconception they will end up looking like a WWE male superstar. This is not the case though. Strength training is necessary for long, lean and toned muscles. As well as helping to burn more fat and improve overall health.
Another problem is those who are new to the gym often don’t know where to start and many can’t afford a personal trainer. So they don’t know what exercises to do or equipment to use in order to get the best results. This is when women end up just running on the treadmill for hours, hoping this alone will leave them looking fabulous.
So, I have put together the ultimate upper body gym workout that even beginners can try. This way you have a set routine to follow and can feel confident that what you are doing is helping you on the way to achieving the look you want.
You need to make sure you know your equipment before starting this. If you are new to the gym, make sure you’ve had a proper induction and know how each machine works. Safety first ladies!
For the best workout, try to get four workouts weekly. One day of HIIT cardio training, with one full body strength workout, one lower body strength workout and one upper body workout. This way you will target all areas of the body for a great overall toned but shapely physique.
Make sure before any strength workout you start with a 20 minute cardio workout at a moderate pace. Try and mix it up though, the rowing machine and cross trainer are great alternatives to the treadmill.
#1 - Incline Bench Press With Smith Machine
This is a great place to start your upper body workout and is good because you can adapt it to any level simply by choosing the right weight. Start with a low manageable weight and increase over time as you progress.If there is no smith machine available, use a barbell but have a spotter.
Remember for long lean muscles we want low weights with high repetitions. For this try 3 sets of 12 reps.
#2 - Bent Over Row With Dumbbells
Again, this is a great exercise that you can adapt by changing your weights. For this exercise try another 3 sets of 12 reps.#3 - Pull Ups
Pull ups can be somewhat tricky for a first timer. You may find that you can't even complete one on your first try! But do keep at it, giving up won’t achieve anything. Plus, even just trying pull ups is building your strength making it easier to achieve each time.Initially, do as many as you can while maintaining proper technique. Once you master the skill, then complete 3 sets of 12-15 reps.
#4 - Tricep Dips
If your gym has a machine for tricep dips, jump on. However, this is one exercise that doesn’t need machinery. Simply pull out a bench or a step and you can bust out some tricep dips. It is one that can be done anytime, anywhere.For best results, try 3 sets of 12 reps.
#5 - Bicep Curls With Barbell
Using a barbell means you can start with just the bar. Then add weight over time as you get more confident with your technique and your ability level improves.For this one try 3 sets of 8-10 reps
#6 - Tricep Cable Push Downs
Make sure you use the right attachment and are familiar with the cable machine.With this one it is 3 sets of 12 reps.
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