Start your next gym visit with an upper-body workout! Focus on your upper body during your next gym visit. In this workout, you will use lifting equipment to target and strengthen your upper arms, shoulders, and chest. 

Rower Machine (Warm-up)

Activate your upper body and get the blood flowing with the rower machine. Start for 5–10 minutes at a moderate pace. Rowing machines are perfect for building muscles in your arms and core.

Bench Press/ Incline Dumbbell Press

8–12 reps, 3–4 sets.

Depending on which muscles you would like to target, choose between bench press and dumbbell press. Bench presses work on the overall chest area, while dumbbell presses shift upward, emphasizing the upper chest and shoulders.

Pull-up Bar

8–10 reps, 3–4 sets.

Pull-ups challenge gymgoers to lift their body weight, working the shoulders and biceps while improving their grip strength.

Dumbbell Bicep Curl

8–12 reps, 3–4 sets.

Using dumbbells, bicep curls isolate and build muscle in your biceps. Choose your weight depending on the intensity of your workout and your ability level! A general rule of thumb is that if you can quickly finish 10 reps, it’s time to move up to the next weight class. 

Overhead Shoulder Press

8–12 reps, 3–4 sets.

Overhead shoulder presses are an excellent way to improve strength in the shoulders, traps, and triceps, improving your shoulder strength and increasing their size. 

Tricep Extensions/Dips

8–12 reps, 3–4 sets.

Tricep extensions and dips target your triceps. When executed correctly, you can build your core and improve posture.

Lifting Tips

• Rest: take 60–90-second rest periods between sets to reduce strain and prevent injury.
• Breathe: breathing through reps improves your stability throughout your routine while engaging your core.

Visit Nick’s Fight Club in Lubbock to accomplish your fitness goals! We’re a fitness gym dedicated to your success! With plenty of lifting equipment and state-of-the-art workout facilities, you can build your upper strength during your workout circuit. Sign up to start your free 3-day trial!