Upper Body Burner!

Posted by on Jun 6, 2013 in Workouts | 19 comments

Upper Body Burner!

Summer has arrived!  That means cookouts, beach days, fireworks and…SLEEVELESS tops and sundresses!

Try these moves for great looking biceps, triceps and shoulders and you’ll be toned and confident in no time.





Hammer Curls with a Punch (biceps/shoulders) 8-10 reps  (1 rep = 1 each side) 

Stand holding dumbell in each hand and curl left arm up while squeezing bicep then punch out across the body then repeat with right arm.  Keep alternating and shoot for a set of 8-10.


Goal Post aka “Pec Dec” (chest/back) 8-10 reps 

Stand or sit with dumbells in hand in “goal post” position with arms bent at elbows.  Bring arms in and focus on pressing elbows in, don’t worry about weights touching.  Return to original position and repeat.  Keep elbows high and don’t allow shoulders  to hunch forward.  If you find yourself leaning back use a lighter weight; posture is key on this one.


The Crusher (triceps) 10 reps

Lay on your back on a stability ball or bench with feet on floor.  Grip one dumbell with two hands, one at each end.   Extend arms and hold weight over chest, bend elbows over head like a hinge.  Bend only at elbows and lower weight over your head and then press weight back up over chest keeping elbows pulled in as much as possible.  Click here to see an example.


Upright Row  (shoulders/upper back)  8-10 reps 

Stand holding one weight in each hand with an overhand grip close to body.  Lift both arms up, keeping elbows wide and higher than the weight.  At top of movement open up the shoulders and pull shoulder blades together.  Avoid shrugging shoulders and maintain good posture.  Lower arms in front of you and then repeat.  Click here to see an example.

*Repeat this circuit 2-3 times


You can print the image below and bring it with you to the gym!

Upper Body Burner



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