Research 🧐 has shown that lower body/glute workouts definitely get about 2-10x the amount of likes + saves, but I URGE every single one of you ladies to start training your upper body bc, not only will it help improve your *posture*, shape, *long term health* + build a balanced physique that performs and looks great, it makes you feel like a badass b*tch when you can actually lift heavy sh*t like ‘I can lift this all by my damn self’💅🏽
So on that note, here is a full upper body session with a dash of core thrown in 🔥 (*note - I don’t specifically train abs/core or tell clients to, but I incorporate it into upper/lower/full body days as part of a superset/tri-set/finisher🔥). I like to superset most things in a push/pull way so that each body part gets rested/worked enough + I get a good sweat on🙃
💪🏼Single Arm Lat Pulldown | 10 reps each side - focus on your mind-muscle connection, stretch OVER your head, keep your chest open and pull through your lat (wings 🦋) + be careful not to roll shoulders forward at the bottom!
💪🏼Hand Release Push Ups | 8-10 reps - (*these were not my finest since I forgot to film + had to do them at the END of my session, FML) - focus on driving the floor away, keep core tight and squeeze your a$$
💪🏼Alternating Shoulder Press | 10 reps each arm - keep DB hovering, not resting!
💪🏼Rear Delt Barbell Row | 10-12 reps - row into your bra-line, keep spine neutral + tuck your chin in (we like safe spines)
TRI-SET1️⃣ (like a superset, just 3 exercises + rest after all 3)
💪🏼Tricep Pushdown | 12 reps - tuck your elbows in, lean *slightly* fwd
💪🏼Hanging Leg Raise | 8-10 *strict* reps - no swinging, from your core/hip flexors, legs straight *if you struggle, switch to knee raises*
💪🏼Bicep Curl to Shoulder Press | 12 reps
💪🏼Chest Flye (pec-dec) | 15 reps - squeeeeeze your 🍉 in the middle + keep shoulders back
💪🏼Rear Delt Flye (reverse pec-dec) | 15 reps - mind-muscle connection is *important* bc your rear delts are small + don’t like working, focus on keeping tension there + switching your traps off 💆🏼♀️
SAVE🤳🏻 for your weekend workout 🥳💪🏼❤️
#dbfit #health #fitness #workout