This workout features 10 upper body exercises, 2 for each muscle group: chest, back, shoulders, biceps, and triceps. Each exercise will be done back-to-back for 10 reps and the whole thing will be repeated 10 times.
It’s a woozy.
But really it’s not that bad. Since it is only 10 reps of each exercise it moves fast and shouldn’t wear out your muscles too quickly. Until, you know, you are 5 rounds in and everything is burning, but that’s why we do this – burning muscles to build them.
Here’s what we’ll do:
The only equipment you need is a set of dumbbells, so you can easily do this workout at home or at the gym. Understand that you can probably lift heavier weight with your chest and biceps than you can with your shoulders. If you only have access to one set of dumbbells some of these exercises will be harder than others. If you do this at the gym, you may want to grab a couple of different sets in varying weights.
This workout was actually modeled after the 10-10-10 Lower Body Workout that I posted last April. I pulled it out of the archives last week and did it after a 4 mile run. I only went through it 5 times and MAN I was beat. My legs were more sore after that workout than it typically is after a heavy leg day in the gym. I was surprised, pleasantly surprised. Needless to say, I’m definitely doing it again… maybe even later today.
And just in case you need them, the exercise cues:
- Push Ups: Begin in push-up (plank) position. Keeping your body in a straight line with your core engaged, slowly lower your body while bending your elbows to 90 degrees. Push your body back up to starting position.
- Dumbbell Rows: Standing with a dumbbell in each hand, bend over slightly, making sure you have proper posture, and place your hands directly below your shoulders. Raise the dumbbells up to your sides until they reach your ribs. Lower back down until arm is fully extended.
- Shoulder Press: Hold dumbbells at shoulder level with palms facing forward. Press dumbbells overhead until arms are fully extended. Lower arms back to starting position. This can be done sitting or standing.
- Bicep Curls: Hold dumbbells shoulder width apart with arms at sides, palms facing forward. Raise dumbbells, keeping upper arms stationary, until they reach shoulder level. Lower back to starting position.
- Triceps Bench Dips: Sit on a bench with your legs straight out in front of you, your heels on the ground, and your hands gripping the edge of the bench on each side of your body. Straighten your arms and lift your body off the bench (starting position). Lower yourself in front of the bench until your elbows reach a 90-degree angle. Raise yourself back up to starting position.
- Chest Press: Lie on the floor (or a bench) with a dumbbell in each hand, elbows directly out to the side in line with your shoulders, and hands in the air above your elbows (starting position). While contracting your chest, press the dumbbells up until they are fully extended. Lower back to starting position.
- Reverse Flies: Standing with a dumbbell in each hand, bend over so that your back is parallel to the floor, hands directly below your shoulders. Raise dumbbells up and out to your sides until the dumbbells are in line with your shoulders. Lower back down.
- Front Shoulder Raises: Hold dumbbells in front with palms facing front of thigh. Raise both arms forward until hands reach approximately eye level. Lower arms back to starting position.
- Hammer Curls: Hold dumbbells with arms at your sides, palms facing in. Raise dumbbells, while keeping upper arms stationary and palms facing each other, until they are at shoulder level. Lower dumbbells to starting position.
- Triceps Extensions: Stand holding a dumbbell with both hands. Raise dumbbell to be directly above your head (starting position). Keeping your elbows still and either side of your temples, slowly lower your forearms and flex your elbows until the dumbbell is at the back of your head. Raise dumbbell back to starting position.
I hope you try out this workout and enjoy it! Let me know if you have any questions or feedback.