Current Upper Body Workout

I’ve been at the gym over five months now! Man time has flown and over the months I’ve worked out what things I enjoy doing and the best ways to do them. It’s been a bit of a learning curve, but I feel like I’ve finally settled into a workout routine that I love. I try to go to the gym four times per week (although I’ve only been managing two/three times a week lately – eek!), and I try to do 2 x upper body, 2 x legs with a bit of abs and cardio thrown in too. I used to have specific ab days, but recently I’ve been having issues with my neck, so I’ve had to be very careful about which ab exercises I do (no more sit ups!), so I haven’t included this in the routine.

I thought today I would share my current workout with you, starting with what I do on upper body days, and in the next post I’ll share my leg workout.

The Lilly Mint Blog - Upper Body Workout

Of course sometimes this does change depending on how energetic I feel, but for the most part this is my upper body routine. As you can see I do a lot of supersets and I have very minimal rest time between sets (only about 30 seconds) – this keeps my heart rate high throughout my workout.

UPPER BODY ROUTINE

SUPER SET ONE

  • 10 x 3 sets of shoulder presses with dumbbells (4-5kg)
  • 10 x 3 sets bicep curls with dumbbells (4-5kg)

SUPER SET TWO

  • 10 x 3 sets of behind the head tricep extension with dumbbells (4kg)
  • 10 x 3 sets of kneeling bent over rows with dumbbells (bent over with one leg on the bench) (8kg)
  • 10 x 3 sets of  bench dips to work triceps (bodyweight exercise)

NOT SUPERSETTED – ALL EXERCISES DONE INDIVIDUALLY WITH A 30 SECOND REST IN BETWEEN SETS AND ONE MINUTE IN BETWEEN DIFFERENT EXERCISES

  • 10 x 3 sets of chest presses on the machine (14kg)
  • 12 x 2 sets of lat pull downs – two sets done in front, two sets done behind the head (19kg)
  • 12 x 3 sets of cable rows (19kg)

SUPER SET THREE

  • 8 x 3 push ups
  • 10 x 3 weighted plate tricep extensions (see here)

Finish off with lots of stretching. I like to ideally get 10 minutes of this in at the end of my workout.

Sometimes I also like to try and get in a bit of cardio – just maybe a 20 minute power walk on the treadmill, or a treadmill walk on an incline. I hate running on the treadmill, so I choose to do a power walk or uphill walk instead.

What’s your current workout routine and what upper body exercises do you love to do? Let me know in the comments below!

 

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