Goal: Enhance strength and muscle tone in the upper body, particularly targeting the chest, back, and arms.
Cardio Warm-Up (Optional): 5-10 minutes of light cardio like stationary biking or a brisk walk.
Bench Press: Lie on a bench and press a barbell or dumbbells from chest height to above. Equipment: Barbell or Dumbbells and Bench. Sets/Reps: 3 sets of 10 reps.
Bent Over Rows: Bend at the waist and lift the barbell or dumbbells towards your lower chest. Equipment: Barbell or Dumbbells. Sets/Reps: 3 sets of 10 reps.
Bicep Curls: Hold dumbbells by your sides and curl them towards your shoulders. Equipment: Dumbbells. Sets/Reps: 3 sets of 12 reps.
Tricep Overhead Extension: Hold a dumbbell or barbell above your head and lower it behind your neck. Equipment: Dumbbell or Barbell. Sets/Reps: 3 sets of 12 reps.
Cardio Cool-Down (Optional): 5-10 minutes of cooling down with a gentle walk or light stretching.
This session is designed to be completed within 30-45 minutes, including the optional cardio. Adjust the weights and reps to suit your fitness level.
