Since my lower body injuries last year, I’ve learnt to really love upper body exercises! When there’s nothing else you are allowed to do but you still want to move, you can still have one killer workout with only doing upper body movements. And let’s face it, feeling strong and being able to lift heavier, especially when you’ve had spaghetti arms your whole life, is amazing. My preferred way to train upper body now is using a barbell but I know not everyone may have access to one so the below is tailored as such.
You’ll need a pair of Dumbbells for this one and a Pull Up Bar but I will give you alternatives too. I strongly suggest adding a 100 to 200 Skips before each circuit to amp up the heart rate and give your arms even more of a burn. And of course the circuits are supersets for maximum muscle gains.
5 minutes of Skipping (do as much as you can, stop then start if you trip but try to move for the entire 5 minutes)
Circuit 1: Curling Station (5 to 10 Reps per exercise per side) x 4 Sets
- Hammer Curls
- Bicep Curls
- Cross Body Curls
Circuit 2: Triple Triceps (10 to 12 Reps per exercise) x 4 Sets
- Tricep Dips
- Tricep Extensions
- Tricep Kickbaks
Circuit 3: PCPC’s (10 to 12 Reps per exercise) x 4 Sets
- Pull Ups (Assisted/Unassisted) *To Failure
- No pull up bar? Do Bicep Planks instead. Think Chaturanga and hold.
- Push Ups
- Chest Press
- Chest Fly’s
Videos of this workout can be viewed on my Instagram Highlight Reel.