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Upper Body Gym Workout

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The strength to lift heavy objects starts in the arms, but the endurance to carry heavy objects comes from muscular endurance between the arms and the core. 

This Upper Body Gym Workout focuses on a combination of quick movements to build strength and total body movements to develop endurance. 

After a few rounds of this workout, lifting everyday objects will not seem as much of a chore.

Quick Stats:

  • Equipment Needed: Gym, Workout Mat or Towel
  • Workout Length: 25 minutes
  • Intensity: 3 flames
  • Est. Calories Burned: 207 Calories

Workout Summary

Warm-Up Sequence (x1)

Single Arm Cable Pull-Down (5 per side)
Squat Inner Toe Touch (10 reps)
Bird Dogs (5 per side)

Strength Sequence (x4)

Incline Dumbbell Chest Press (8 reps)
Cable Row (10 reps)

Circuit Sequence (x3)

Reverse Lunge (8 reps)
Half Burpee (8 reps)
Russian Twists (8 reps)
Supermans (8 reps)

Cool Down Sequence (x1)

Spin Bike (3 minutes)
Stretch (2 minutes)

Exercise Instructions

Warm-Up Sequence (x1)

Single Arm Cable Pull-Downs (5 per side)

Single Arm Cable Pull-Down

Squat Inner Toe Touch (10 reps)

Squat Inner Toe Touches

Bird Dogs (5 per side)

Bird Dogs

Strength Sequence (x4)

Incline Dumbbell Chest Press (8 reps)

Incline Dumbbell Chest Press

Cable Row (10 reps)

Cable Row

Circuit Sequence (x3)

Reverse Lunge (8 reps)

Reverse Lunge

Half Burpee (8 reps)

Half Burpee

Russian Twists (8 reps)

Russian Twists

Supermans (8 reps)

Supermans

Cool Down Sequence (x1)

Spin Bike (3 minutes)

Spin Bike

Stretch (2 minutes)

Stretch

Written by the Nutriology Fitness Team

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