Upper Body & Arms Strength Session
Focus on building muscle and strength in your upper body and arms using a gym-based routine. This session will help you develop your chest, back, shoulders, biceps, and triceps to support your muscle growth goal.
Warmup
(4)Treadmill Walk or Light Row
Walk briskly on the treadmill or row at a relaxed pace to get your blood flowing.
Arm Circles
Stand tall and do circles forward and backward with your arms to warm up your shoulders.
Shoulder Rolls
Roll your shoulders forward and backward to loosen up the upper body.
Band Pull-Aparts
Use a resistance band and pull it apart at chest level, keeping arms straight.
Main Workout
(7)Dumbbell Chest Press
Lie on a bench and press dumbbells from chest to straight above, then lower slowly.
Lat Pulldown
Grip the bar wider than shoulders, pull to chin, control up; avoid swinging.
Seated Dumbbell Shoulder Press
Sit with dumbbells at shoulder height, press overhead, then lower under control.
Cable Triceps Pushdown
Grip the cable bar, elbows by sides, push down until arms are straight then return slowly.
Cable Biceps Curl
Grip cable handles, keep elbows tight, curl handles to shoulders, lower slowly.
Machine Row
Sit, chest against pad, pull handles to ribs keeping back engaged.
Incline Dumbbell Curl
Lying back on incline bench, curl dumbbells to shoulders, lower fully each rep.
Cooldown
(4)Chest Stretch
Place forearm against wall, gently turn from wall to stretch chest muscles.
Overhead Triceps Stretch
Reach one arm overhead, bend elbow, use other hand to gently pull.
Shoulder Stretch
Bring arm across chest and gently pull with other arm to stretch the shoulder.
Band Lat Stretch
Hold resistance band overhead, gently sink into stretch to lengthen lats.