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UPPER BODY WORKOUT

By: :Mary Bellavita 0 comments
UPPER BODY WORKOUT

Mary:

What's going on, guys? So for today's video, you're going to follow me through one of my current upper body days. I'm trying to have three upper body days a week, and this particular one is complete or full upper body, biceps, triceps, chest, back, and shoulders. And it's going to be completely using dumbbells. This is something that I want a lot of you guys to be able to, okay, well, if you like some of the movements, you can even do them at home. If you just have two different weight increment dumbbell sets, you can absolutely do this at home. It's really nothing crazy. I don't actually do anything with an incline bench in this particular workout, it was just flat bench or standing. So everything can be done at home. I did it at the gym, but I like the versatility of it, as well.

Mary:

So again, this is just one of my current upper body days, just kind of getting back into a real strength training slash endurance and fat loss program. So this, you'll actually notice I'm doing mostly just sets of, I'm sorry, three sets of higher reps. I'm trying to get a minimum of 15 reps, 15 to 20 reps, for each movement, and I'm keeping the weight fairly light to moderate. So you can actually just go ahead and check that out.

Mary:

Okay, so here, I'm starting with the flat bench dumbbell press, and I'm keeping my hands parallel to the ceiling and floor and just pressing straight up. I'm not bringing my arms together. I'm just focusing on the broad chest movement, and I'm keeping the weight pretty low. And I just want to increase the reps. I'm going to about 15 reps here. I'm just really working on endurance right now.

Mary:

All right, here I'm doing standing dumbbell curls. I'm keeping it light, just with five pounds, and I'm going to 20 reps. I've lost a lot of my strength and endurance, fitness endurance, throughout the course of this year, just without having a regular workout routine because of this whole lockdown. So I'm really working on building it back. And my first thing that I wanted to work on is just endurance training, more so than strength. I really just want to build back my cardiovascular and my muscular endurance. So lighter weight and higher reps is what I'm doing right now. And just keep, arm it up. Keep your arms glued to your side and just allow the biceps to do all the work. Really burn them out. Yeah, they burned.

Mary:

Okay, same thing here. I'm also doing standing for my tricep extension. I'm using a single dumbbell. With the dumbbell curls, I used fives in each hand. Here I'm doing a single dumbbell, so I'm using a 10. And same thing here, I'm trying to keep the weight light and the reps high. I really, really want to get a burn in my muscles just to really work them out, build up my muscular endurance here, as well. You will feel a bit of a burn in your shoulders, too. This is actually my second set here. Yeah, just arm it up, really, really push. Try to keep your palms flat to the ceiling as you press. Try not to actually hold the center of the dumbbell. Just keep it flat. You really want to get that good long stretch in the tricep as you press up. It's really going to burn.

Mary:

Okay, here, I'm doing bent over dumbbell rows. I really, really like this movement for back. You want to essentially pull the dumbbells up, kind of like you're putting them in your hip pockets, and you want to keep your back very, very straight, your spine straight from your head down to your tailbone, and just pull up, really, really pull.

Mary:

So here I'm doing standing dumbbell shoulder press. Here, for my whole workout, I'm really, really trying to work on my form again, and I'm really controlling all of my movements. So it's slow and steady wins the race kind of thing. I'm keeping the dumbbells pretty light, just 10 pounds. And I'm doing three sets of 15 reps and just really, really controlling my movements and really feeling it out. I really want to work back on my muscular endurance, and this is how I'm doing it.

Mary:

Here, I'm doing the dumbbell upright rows. Same thing. I'm trying to really build back my strength, or I'm sorry, my endurance. So I'm keeping the weights light again. Same thing, three sets of about 15 reps. And I'm just using the 10 pound weights. In this, you want to, again, slow and steady wins the race, really, really controlled movements. And then same thing here. I really went heavy on shoulders today. So these are the side lateral raise. I'm using five pound weights here, simply because it is a more dangerous movement for the shoulder joint, if you do too, too heavy. So you want to keep the weights really light and the reps higher. So I'm going for 20 reps here and just really burning them out, three sets. Yeah.

Mary:

All right, guys, that wraps it up. Thank you so much for watching. I really hope you enjoyed this particular video, and please let me know if I should do more videos like this, where you just kind of see me doing my own workouts, explaining them, just so you can actually see what I really do. And if you want better movement explanations, let me know, as well. I would absolutely love to share. In the meantime, thank you guys so much for watching. Again, don't forget to like and subscribe and hit that notification button for when I post any new videos. In the meantime, and until next time.

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categories : News