Goal: To focus on high-rep resistance training with an upper body workout that emphasizes muscle endurance and definition.
Daily Benefits: High-rep resistance training can stimulate muscle growth, improve muscular endurance, and enhance calorie burn, which are beneficial for overall body composition and functional upper body strength.
Upper Body Resistance Warmup
- Arm Swings
- Instructions: Swing your arms across your chest and overhead to warm up your upper body.
- Duration: 2 minutes.
- Push-Ups
- Instructions: Perform a set of light push-ups to activate the chest and arms.
- Duration: 1 set of 10 reps.
- Band Pull-Aparts
- Instructions: Using a resistance band, pull it apart with straight arms in front of you to warm up your shoulder blades and back.
- Equipment used: Resistance band.
- Duration: 2 sets of 15 reps.
High-Rep Upper Body Workout
- Dumbbell Bench Press
- Instructions: Lie on a bench and perform a bench press focusing on higher repetitions.
- Equipment used: Dumbbells, bench.
- Duration: 3 sets of 15-20 reps.
- Dumbbell Flyes
- Instructions: Continue on the bench to perform flyes, stretching your chest on the way down and squeezing at the top.
- Equipment used: Dumbbells, bench.
- Duration: 3 sets of 15-20 reps.
- Lateral Raises
- Instructions: Stand and lift the dumbbells out to the side with a slight bend in your elbows.
- Equipment used: Dumbbells.
- Duration: 3 sets of 15-20 reps.
- Bent-Over Dumbbell Rows
- Instructions: Bend over at the waist and row the dumbbells towards your waist, keeping your back straight.
- Equipment used: Dumbbells.
- Duration: 3 sets of 15-20 reps.
- Tricep Overhead Extension
- Instructions: Hold a dumbbell overhead and lower it behind your head by bending your elbows.
- Equipment used: Dumbbell.
- Duration: 3 sets of 15-20 reps.
- Bicep Curls
- Instructions: Standing or seated, curl the weights while keeping your torso stationary.
- Equipment used: Dumbbells.
- Duration: 3 sets of 15-20 reps.
Cool Down and Stretching
After completing the workout circuit, cool down with arm and shoulder stretches to elongate the muscles and aid in recovery.
Incorporate this high-rep upper body workout into your fitness regimen to build muscular endurance and tone. Track your exercise, reps, and weights with a workout planner. Support your training with a nutritious diet, plenty of water, and daily vitamins for men or daily vitamins for women to ensure optimal recovery. Adjust the weights used and repetitions to suit your fitness level and goals.
