top of page

Gym Workout 21: Upper Body

Writer's picture: SigSig

Disclaimer: Always consult with your doctor or physical therapist before starting any new workout routine. Following this workout is always at your own risk. Listen to your body during exercise, and stop immediately if you experience any discomfort or pain.


The Gym Workout Plan consists of 24 different workouts with a 4-day workout split, meaning that we rotate between Upper Body, Lower Body, Total Body, and then Cardio+Core workouts. For more info on the Gym Workout Plan click here. A home workout version of this workout can be found here.



Equipment for this workout: Pull down machine, cable machine, two dumbbells/barbell/kettlebell, long exercise band, cardio machine


Info: Start with a warm-up for the upper body, then follow the exercise routine 1 and once you finish 3-4 rounds hop right on a cardio machine for 3 mins. Then do 3 rounds of exercise routine 2 and right after again 3 mins on a cardio machine, do this also for exercise routines 3 and 4. If you want and extra workout then stay on the cardio machine for longer than 3 mins after exercise routine 4. End with a stretches.

If it says e.g. 4/4x then I mean finishing 4 reps first on the right side (R) and then 4 on the left (L). If it says e.g. 8x and this is an exercise that tests both R and L then this is the total number of repetitions and you alternate between R and L. I will note the benchmark weight under each exercise routine, please comment the weights you were using so you know when you go back to the exercise.


Upper body warm-up:

A.

1 round:

B.

2 rounds:

Benchmark weight: Beginner 2x4-6lbs dumbbells, more advanced 2x8-13lbs dumbbells.

  1. 10x bicep curl (two dumbbells)

  2. 10x tricep kick back (two dumbbells)

  3. 10x shoulder press (two dumbbells)

  4. 10x bent over row (two dumbbells)

Exercise routine 1:

Benchmark weight: Beginner 22-60lbs, more advanced 80+lbs.

3-4 rounds:

  1. 8-15x pull down (pull down machine)

Rest as needed after each round - aim for 30-40 seconds

When you have finished 3-4 rounds hop on a cardio machine for 3 mins (difficult speed the whole time, breath in through your nose and out through your nose or mouth).

Exercise routine 2:

Benchmark weight: Beginner light weigh on cable machine 4-17lbs, 2x11lbs dumbbells or 22lbs barbell/kettlebell. More advanced 22-33+lbs on cable machine, 2x22+lbs or 45+lbs barbell/kettlebell.

3 rounds:

  1. 15x face pull (cable machine)

  2. 15x bent over row (heavier two dumbbells, barbell or kettlebell)

  3. 15x high pull (lighter two dumbbells, barbell or kettlebell)

Rest as needed after each round - aim for 30-40 seconds

When you have finished 3-4 rounds hop on a cardio machine for 3 mins (difficult speed the whole time, breath in through your nose and out through your nose or mouth).

Exercise routine 3:

Benchmark weight: Beginner 2x4-11lbs. More advanced 2x8-18+lbs.

3 rounds: 

  1. 15x bicep curl (two heavier dumbbells)

  2. 15x reverse fly or pull apart (two lighter dumbbells or long exercise band)

  3. 15x laying back extension

Rest as needed after each round - aim for 30-40 seconds

When you have finished 3-4 rounds hop on a cardio machine for 3 mins (difficult speed the whole time, breath in through your nose and out through your nose or mouth).

Exercise routine 4:

 3 rounds:

When you have finished 3-4 rounds hop on a cardio machine for 3 mins (difficult speed the whole time, breath in through your nose and out through your nose or mouth). Add additional time on the cardio machine if you feel you need a little extra workout.

Stretches

Add any stretches you feel the need to


Let me know in the comments how this workout was for you! And please share it with others so it can serve a greater purpose.

Comments


  • Youtube

Life with Sig

© 2024 by Life with Sig

Contact

Connect with Sig

bottom of page