Upper Body Mix & Match
This upper body workout involves working all the muscles of the upper body, including the chest, back, arms and shoulders. The difference is, you're starting with smaller muscle groups instead of the larger muscle groups, making this a great way to shake up your routine and work your upper body in a different way.
Precautions
See your doctor before trying this workout if you have any injuries,
illnesses or other conditions.
Equipment Needed
Various weighted dumbbells, a barbell, an exercise ball, a step or
bench, and a resistance band.
How To
- Warm up for 5-10 minutes with light cardio or lighter versions of the exercises below
- Perform the exercises in each block one after the other with little or no rest
- Use enough weight or resistance so that you can ONLY complete the desired number of reps
- Perform each block of exercises 1-3 times, depending on your time constraints, fitness level and goals
Hammer Curl with Power Squat  Hold heavy weights in both hands. Swing the weights back slightly as you squat, powering the weights forward into a hammer curl while squatting as low as you can. Stand up as you lower the weights and repeat for 12 reps. |
Barbell Bicep Curl Hold a heavy barbell with hands shoulder-width apart. Contract the biceps to curl the weight towards the shoulder, keeping the wrists straight. Lower back down and repeat for 12 reps. |
Concentration Curls Sit on a step or bench and hold a heavy weight in the left arm, elbow propped on the inside of the left thigh. Contract the bicep to pull weight towards the shoulder. Lower and repeat for 12 reps before switching sides. |
| Repeat |
Resisted Pushups  Wrap a resistance band around your upper back, grabbing onto either end of the tubing with both hands. Holding the handles, place hands on the floor, slightly wider than shoulders. Note: You may need to wrap the tubing around each hand to increase tension and hold it securely. In pushup position (on knees or toes) bend the elbows to lower as far as you can and push back up. Repeat for 12 reps. |
Y-Chest Press    Lie on a bench and hold medium-heavy weights with elbows bent. Straighten the arms and press the weights up and out at an angle into a y-shape. Bring the weights together over the chest, lower back down and repeat for 12 reps. |
Incline Fly  Lie on an incline bench or on an inclined step (as shown) and begin with heavy weights in each hand straight up over the chest, palms facing each other. With a slight bend in the elbows, lower the arms out to the sides until they're at or just below shoulder level. Squeeze the chest to pull the arms back, keeping the bend in the elbows. Imagine that you're hugging a tree. Repeat for 12 reps. |
| Repeat |
Dips Sit on a chair or bench and balance on your arms, moving backside in front of the step with legs straight. Bend the elbows and lower down, keeping the shoulders down until elbows are at 90 degrees. Push back up and repeat for 16 reps. |
Tricep Press  Sit on a ball or chair and hold a heavy dumbbell in both hands with arms extended overhead, elbows next to ears, arms straight. Bend the elbows and slowly lower weight behind you until elbows are at 90 degrees--keep the elbows in and right next to ears. Contract triceps and straighten elbows to beginning. Repeat for 12 reps. |
Skull
Crushers Lie on a bench and hold a medium-heavy barbell in a narrow grip (about shoulder-width apart). Begin with the bar straight up over the chest, palms facing out. Bend the elbows and lower the weight down towards the head, stopping when the elbows are at 90 degrees. Push the weight back up and repeat for 12 reps. |
| Repeat |
Barbell Row Hold a heavy barbell in front of the thighs, hands shoulder-width apart and bend forward to about 45 degrees, abs in and back flat. Squeeze the back to pull the barbell up towards the belly button. Lower and repeat for 12 reps. |
Horizontal Rows  Prop the left foot on a step, supporting the body with the left hand on the thigh. Hold a medium-heavy dumbbell in the right hand, arm hanging down and the palm facing the back of the room. Engage the shoulder blades (rhomboids) to pull the arm up to shoulder level, perpendicular to the body (as though you're bringing the weight toward your armpit). Lower and repeat for 12 reps. |
Reverse Flies Hold medium-heavy dumbbells and begin seated, bent over with arms hanging down and weights under the knees. Lift the arms out to the sides, up to shoulder level, squeezing shoulder blades together. Keep the elbows slightly bent and repeat for 12 reps. |
| Repeat |
Overhead Press  Sit with good posture holding dumbbells in both hands. Begin the move with arms bent to 90 degrees, weights next to the ears (arms should look like a goal post). Press the weights overhead and lower back down, repeating for 12 reps. |
Single Arm Clean and Press Hold a heavy weight in the right hand and squat, touching the weight to the floor. Push back up while pulling the weight up in a single arm row. In a smooth movement, flip the elbow down and the weight up and press the weight overhead. Repeat for15 reps on both sides. |
