UPPER BODY WORKOUT

8 min

5 exercises

Decline Bench Dumbbell Press

3 sets

10 reps

Decline Lying Triceps Extension

3 sets

10 reps

Dumbbell Deadlifts

3 sets

10 reps

Dumbbell Squat Thrusters

3 sets

10 reps

Dumbbell Pullovers

3 sets

10 reps

This UPPER BODY WORKOUT 8 min gym workout plan effectively targets your arms, back, chest and legs.... Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 5 exercises and see which muscle groups they target. Enjoy!

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UPPER BODY WORKOUT

8 min

5 exercises

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Decline Bench Dumbbell Press

3 sets

10 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Chest

Secondary:

Shoulders, Triceps

Sit on a decline bench and place your feet under the leg brace. Rest a dumbbell on each thigh.
Grab hold of the dumbbells with an overhand grip and lie back on the bench.
Position the dumbbells on either side of your chest. Your palms should face outwards and your arms should be bent under each weight.
Slowly press the dumbbells up from the elbows until your arms are fully extended over your chest.
Return to the starting position by lowering the dumbbells to either side of your chest again. You should feel a slight stretch in your chest and shoulders.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Lie on a flat bench holding a dumbbell in each hand with an overhand grip.
Start by holding the dumbbells slightly wider than shoulder width apart above your shoulders. Your palms should be facing forward.
Slowly bend your elbows until they are at a 90 degree angle and your upper arms are parallel to the ground.
Push the weights up by straightening your arms.
As you push the weights up, move your arms in an arc to bring the dumbbells together, until they meet over the center of your chest. Hold for a count of one.
Lower the dumbbells by slowly bending your elbows back to 90 degrees.
Continue lowering your arms until they are a little lower than parallel to the floor. (Your elbows should be pointing slightly towards the floor and you should feel a stretch in your chest muscles and shoulders.)
Repeat

Be sure to concentrate on a balanced movement when lifting the dumbbells. Use both arms equally spaced and moving at the same speed.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Set up a bench or stable elevated surface. Begin with both hands on the bench at shoulder-width or just outside of shoulder-width.
Place your feet straight behind you while you tighten your abs and engage the hips. Your hips should not dip or elevate too high during the movement.
Slowly lower yourself towards the bench. Once your upper arms are parallel with the floor, pause, and return to the starting position.

Decline Lying Triceps Extension

3 sets

10 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Triceps

Secondary:

Abs, Shoulders

Set up a decline bench to between 15 and 30 degrees. (The angle is not important, your comfort and form is.)
Place the EZ bar on the rack at the foot of the bench.
Sit on the bench and position your feet under the foot pads.
Lean forward and grip the EZ bar with an overhand grip, shoulder width apart.
Lift the bar from the rack. (Because of your position when doing this, I recommend getting a spotter to assist you)
Lat flat on the bench holding the bar above your chest with your arms extended and elbows locked.
Lower the EZ bar towards you by bending your arms toward you in a smooth arc. Your upper arms should not move.
Continue lowering the bar until it is just above or gently touching your forehead. You should feel a stretch in your triceps.
Hold and squeeze you triceps for a count of one.
Return to the staring position by extending your arms in a smooth arc. (Again, your upper arms should not move)
Repeat.

This exercise can be performed using a single dumbbell or a barbell.

Primary muscle group(s):

Triceps

Secondary:

Abs

Holding a preacher curl barbell with an overhand grip, carefully sit on a bench. Slowly lie back and bring the barbell above your head. Make sure that your feet are flat on the floor and your core is braced.
Keep the upper arms in place as you bend at the elbow and allow the forearms to slowly dip back towards your head.
Once the barbell reaches the bottom, pause and slowly push the barbell back to the starting position.

Primary muscle group(s):

Triceps

Secondary:

Abs, Shoulders

Lie flat on your back on a bench and position your feet flat on the floor on either side of the bench.
With a dumbbell in each hand, extend your arms over head until fully extended. Your palms should face one another and your hands should be close together.
Bend the elbows and lower the weights to either side of your head.
Extend your arms to return to the starting position.

Primary muscle group(s):

Triceps

Secondary:

Abs

Sit on a bench with back support.
Grip a dumbbell at one end using both hands. Your palms should be facing inward.
Hold the dumbbell overhead with your arms fully extended. This is the the start position.
Keep your upper arms close to your head (biceps roughly level with your temples) and near to 90degrees to the floor.
Moving only your forearms, lower the dumbbell in a smooth arc behind your head until your forearms and biceps touch. Hold for a count of one.
Return to the start position by using the triceps to extend your arm and raise the dumbbell. Exhale as you do this.
Repeat.

This exercise can be performed standing. However, it places an extra strain on your back so is not recommended for people with lower back problems. You can also perform this exercise using an EZ bar or straight bar with a close grip behind your head, palms facing forward.

Dumbbell Deadlifts

3 sets

10 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Glutes & Hip Flexors, Lower Back

Secondary:

Abs, Calves, Hamstrings, Quadriceps

Place two dumbbells on the floor.
Stand facing the dumbbells with your feet shoulder width apart.
Bend knees and hips to lower your torso in a squatting movement,keep your back straight.
At the bottom of the squat grip the dumbbells with an overhand grip,keeping your arms fully extended.
Return to an upright position holding the dumbbells with your palms facing towards your body and extending your hips forward. Do not round your back.
Return the dumbbells to the floor in the same manner you picked them up.
Repeat.

Primary muscle group(s):

Lower Back

Secondary:

Abs, Calves, Forearms, Glutes & Hip Flexors, Hamstrings, Quadriceps, Upper Back & Lower Traps

Place a barbell in a clear space on the floor. (Make sure there are no obstructions in your way.
Stand facing the barbell with your legs about 4-6 inches from the bar.
Place your feet shoulder width apart.Your feet can be pointed straight ahead or turned outwards slightly.
Squat down, keeping your back straight and grip the bar with an overhand grip at shoulder width.
Keep your arms fully extended and stand up with the barbell.
As you lift the barbell, your hips and shoulders should rise together and your back should be straight.
As you reach the top of the lift and are standing straight, rotate your shoulders back slightly until you feel a slight stretch in them.
Lower the barbell back to the floor in the same squatting motion you used to lift it.

This exercise can be very dangerous if performed incorrectly. If you are a novice, only perform this exercise with an experienced trainer's supervision.

Primary muscle group(s):

Glutes & Hip Flexors, Hamstrings

Secondary:

Lower Back

Holding the handles of the resistance band, step on to the middle. Place your feet at shoulder-width with toes pointing forward. Tighten your core and keep your chest up.
Bend your knees slightly and drive your hips back but NOT lower than your knees. Again, keep the chest up. This is the starting position.
Forcefully contract your glutes, driving them forward. Do not just lean back. Your glutes should be fully contracted. Pause then return to the starting position.

Dumbbell Squat Thrusters

3 sets

10 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Quadriceps, Shoulders

Secondary:

Abs, Glutes & Hip Flexors, Hamstrings, Neck & Upper Traps, Triceps

Stand with your feet shoulder-width apart with dumbbells above your shoulders.
Squat down keeping your back flat and your knees over your toes.
Push through your heels to return to standing while pressing the dumbbells overhead with arms fully extended.
Return to starting position and repeat.

Primary muscle group(s):

Quadriceps, Shoulders

Secondary:

Abs, Calves, Glutes & Hip Flexors, Hamstrings, Neck & Upper Traps, Triceps

Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so. This will be your starting position.
Begin to squat by flexing your hips and knees, lowering your hips between your legs. Maintain an upright, straight back as you descend as low as you can.
At the bottom, reverse direction and stand by extending your knees and hips and pushing down through your heels. As you do so, press both kettlebells overhead by extending your arms straight up, using the momentum from the squat to help drive the weights upward.
As you begin the next repetition, return the weights to the shoulders.

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps, Shoulders

Secondary:

Hamstrings, Lower Back

With water bottles at your sides, stand with your feet slightly wider than shoulder-width apart and feet pointing slightly outward. Look straight ahead.
Squat down until your upper legs are parallel with the floor by bending your knees, keep your back straight.
With an explosive but controlled movement, push up through your heels and press the water bottles above your head as you return to standing position.
Still standing, slowly lower the water bottles down to your chest and then down to your sides by extending your arms.
Repeat.

Dumbbell Pullovers

3 sets

10 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Chest, Upper Back & Lower Traps

Secondary:

Abs, Shoulders, Triceps

Lie with your upper back perpendicular on a bench.
Bend your knees and place your feet flat on the floor and flex your hips so that your body is in line.
Grasp a dumbbell between your hands under the inner plate, palms facing up.
Position the weight over your chest with your elbows slightly bent.
Keep your elbows bent as you lower the dumbbell over your head until your upper arms are in line with your torso.
To return to the starting position, pull the dumbbell up and over your chest.

Try to avoid raising your hips and maintain a small bend in your elbows throughout the movement.

Primary muscle group(s):

Abs, Chest, Shoulders, Upper Back & Lower Traps

Secondary:

Biceps, Forearms, Triceps

With slightly bent knees and a tight core, hold a medicine ball in front of you at hip-level.
Begin by raising the medicine ball upward above your head with both hands.
Keeping your elbows bent, forcefully throw the ball at the ground.
Catch the ball as it bounces back up, and bring it back up above your head.
Repeat this slam and catch movement.

Workout done!

Exercises done

of 5

Total time

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