Upper Body Strength Training
Focus on building strength in the upper body, including the chest, back, and arms. This workout is designed to enhance muscle growth and power.
Warmup
(3)Treadmill Walk
Walk at a brisk pace to increase heart rate gradually.
Arm Circles
Perform large circles with your arms to loosen up shoulder joints.
Torso Twists
Stand with feet shoulder-width apart and twist your torso left to right.
Main Workout
(6)Bench Press
Lie on the bench and press the barbell up until arms are fully extended, then lower it to the chest.
Bent Over Row
Bend over at the hips with a slight bend in the knees, row the barbell towards your waist.
Shoulder Press
Press the dumbbells overhead until arms are fully extended, then lower slowly.
Pull-Ups
Hang from a bar with an overhand grip and pull your body up until the chin is above the bar.
Tricep Dips
Using parallel bars, lower your body until elbows are at 90 degrees before pushing back up.
Bicep Curls
Stand with feet shoulder-width apart, curl the dumbbells up to your shoulders and lower slowly.
Cooldown
(2)Stretching
Perform static stretching focusing on the arms, shoulders, and back.
Deep Breathing
Practice deep breathing to relax your muscles and lower your heart rate.