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Saturday, January 23, 2021

3 Higher-Physique Exercises for Ladies


These days, it’s almost impossible to escape the quintessential IG booty pose, not to mention the ubiquitous peach emoji. While a great behind is key to looking great from behind, true lifters know that the secret to building a well-defined physique is to train and sculpt the upper body as much as the lower.

A solid upper-body routine shapes your chest, shoulders, back, and arms while adding strength to your heaviest lifts. Though most women feel more comfortable training legs, adding upper-body work can boost confidence as much as strength. Here are three upper-body workouts—beginner, intermediate, and advanced—to help you build and shape your arms while tightening your core to create that flawless hourglass shape.

Beginner Upper-Body Workout

If you are new to resistance training or are just getting back into the swing of things after some time off, this no-equipment-required beginner workout will get you started on your upper body. It uses bodyweight movements to target the shoulders, chest, back, and core. You’ll perform each exercise for 30 seconds, then rest for 30 seconds before moving on to the next.

Bench dip

Once you complete the full routine, repeat the entire sequence 2 more times for a total of 3 rounds. As a beginner, you should focus on proper form when lifting and consistency in your training schedule. This workout should take no more than half an hour to complete from warm-up to cool-down. Perform it three times a week as part of your fitness routine to begin building upper-body strength right away!

Beginner Upper-Body Workout

3

COOL-DOWN CIRCUIT

Perform the exercises in order with no rest between exercises.




1 set, 15 sec (right side, no rest)




1 set, 15 sec (right side, no rest)




1 set, 15 sec (right side, no rest)




1 set, 15 sec (left side, no rest)







1 set, 15 sec (right side, no rest)




1 set, 15 sec (left side, no rest)







Intermediate Upper-Body Workout

If you have some workout experience under your belt, or if you’ve completed a few weeks of the beginner workout listed above, you can challenge yourself with this intermediate upper-body routine. Perform 3 sets of each exercise, 1-2 times per week, with at least two full days off in between workouts. Train lower body or do cardio on the days off.

Front dumbbell raise

This workout requires a set or two of dumbbells, but feel free to use whatever weights you have available. Since this is an intermediate workout, you can adjust it to fit your goals. To build muscle, aim for a rep range of 8-12. If you are limited in equipment and don’t have the ability to use heavier weights, increase your repetitions to 20-30, which will work your endurance and help you burn calories.

Regardless of which goal you choose, this workout is designed to help you get a good pump and sweat! Pause to catch your breath after each set, resting up to 2 minutes, depending on how much weight you’re lifting. How long you rest will dictate the length of the workout, which should be 30-45 minutes.

Intermediate Upper-Body Workout

2

Seated dumbbell shoulder press

3 sets, 8-20 reps (rest 2 min. )




3

3 sets, 8-20 reps (rest 2 min. )




4

3 sets, 8-20 reps (rest 2 min. )




5

CONCENTRATION CURL

Perform all of the reps on one side before switching to the other side. Rest 1 min. between rounds.

3 sets, 8-20 reps (right side, no rest)




3 sets, 8-20 reps (left side, rest 1 min. )




6

SINGLE-ARM SIDE LYING REAR FLY

Perform all of the reps on one side before switching to the other side. Rest 1 min. between rounds.

Single-arm side lying rear fly

3 sets, 8-20 reps (right side, no rest)




Single-arm side lying rear fly

3 sets, 8-20 reps (left side, rest 1 min. )




8

COOL-DOWN CIRCUIT

Perform the exercises in order with no rest between exercises.




1 set, 15 sec (right side, no rest)




1 set, 15 sec (right side, no rest)




1 set, 15 sec (right side, no rest)




1 set, 15 sec (left side, no rest)







1 set, 15 sec (right side, no rest)




1 set, 15 sec (left side, no rest)







Advanced Upper-Body Workout

Push past training plateaus with this advanced upper-body routine. It is designed for experienced exercisers who have full gym access, but if you are stuck at home, you can use our Exercise Database to find substitutes for gym-based exercises.

Barbell bench press

To encourage your body to grow and become stronger, your No. 1 goal is to fatigue the muscle bellies fully during each set. Restrict your rest periods to less than 1 minute to maximize muscle-building potential. This workout uses supersets and dropsets to keep it under an hour, so be ready to work hard and lift heavy!

Advanced Upper-Body Workout

2

SUPERSET

Perform the exercises in order with no rest between exercises and no more than 1 min. of rest between sets.

5 sets, 15, 12, 12, 8, 6 reps (no rest)




Barbell pull-over to press

5 sets, 12 reps (rest 1 min. )




3

TRISET

Perform the exercises in order with no rest between exercises and no more than 1 min. of rest between sets.

Barbell Bench Press – Medium Grip

5 sets, 12, 12, 12, 8, 8 reps (no rest)




5 sets, 12 reps (no rest)




5 sets, 12 reps (alternating, 6 reps per side, rest 1 min.)




4

TRISET

Perform the exercises in order with no rest between exercises and no more than 1 min. of rest between sets.

Banded Chin-Up

Alternately, use an assist machine.

3 sets, 12 reps (no rest)




Dip

Alternately, use an assist machine.

3 sets, 12 reps (no rest)




Alternating hanging knee raise

3 sets, 24 reps (alternating, 12 reps per side, rest 1 min.)




6

TRISET

Perform the exercises in order with no rest between exercises and no more than 1 min. of rest between sets.

Plate Hyperextension

Perform a dropset of 10 additional reps after the last set.

3 sets, 15 reps (no rest)




Standing face pull

Perform with a 2-sec. hold.

3 sets, 12 reps (no rest)




Overhead Triceps Extension

Perform a dropset of 10 additional reps after the last set.

3 sets, 12 reps (rest 1 min. )




7

COOL-DOWN CIRCUIT

Perform the exercises in order with no rest between exercises.

Plank Reach

Drop to knees if necessary.

1 set, 30 sec (no rest)




1 set, 15 sec (right side, no rest)




1 set, 15 sec (right side, no rest)




1 set, 15 sec (right side, no rest)




1 set, 15 sec (left side, no rest)







1 set, 15 sec (right side, no rest)




1 set, 15 sec (left side, no rest)







For a comprehensive training plan that will help you build shapely muscle all over, check out Jamie Eason’s LiveFit Trainer, only on BodyFit.

Editorial Teamhttps://shekhawatirides4u.com
Shekhawatirides4u- BLog Updates You Every Minutes With Worlds Every News. News Portal That Access You First World Wide News.

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3 Higher-Physique Exercises for Ladies


These days, it’s almost impossible to escape the quintessential IG booty pose, not to mention the ubiquitous peach emoji. While a great behind is key to looking great from behind, true lifters know that the secret to building a well-defined physique is to train and sculpt the upper body as much as the lower.

A solid upper-body routine shapes your chest, shoulders, back, and arms while adding strength to your heaviest lifts. Though most women feel more comfortable training legs, adding upper-body work can boost confidence as much as strength. Here are three upper-body workouts—beginner, intermediate, and advanced—to help you build and shape your arms while tightening your core to create that flawless hourglass shape.

Beginner Upper-Body Workout

If you are new to resistance training or are just getting back into the swing of things after some time off, this no-equipment-required beginner workout will get you started on your upper body. It uses bodyweight movements to target the shoulders, chest, back, and core. You’ll perform each exercise for 30 seconds, then rest for 30 seconds before moving on to the next.

Bench dip

Once you complete the full routine, repeat the entire sequence 2 more times for a total of 3 rounds. As a beginner, you should focus on proper form when lifting and consistency in your training schedule. This workout should take no more than half an hour to complete from warm-up to cool-down. Perform it three times a week as part of your fitness routine to begin building upper-body strength right away!

Beginner Upper-Body Workout

3

COOL-DOWN CIRCUIT

Perform the exercises in order with no rest between exercises.




1 set, 15 sec (right side, no rest)




1 set, 15 sec (right side, no rest)




1 set, 15 sec (right side, no rest)




1 set, 15 sec (left side, no rest)







1 set, 15 sec (right side, no rest)




1 set, 15 sec (left side, no rest)







Intermediate Upper-Body Workout

If you have some workout experience under your belt, or if you’ve completed a few weeks of the beginner workout listed above, you can challenge yourself with this intermediate upper-body routine. Perform 3 sets of each exercise, 1-2 times per week, with at least two full days off in between workouts. Train lower body or do cardio on the days off.

Front dumbbell raise

This workout requires a set or two of dumbbells, but feel free to use whatever weights you have available. Since this is an intermediate workout, you can adjust it to fit your goals. To build muscle, aim for a rep range of 8-12. If you are limited in equipment and don’t have the ability to use heavier weights, increase your repetitions to 20-30, which will work your endurance and help you burn calories.

Regardless of which goal you choose, this workout is designed to help you get a good pump and sweat! Pause to catch your breath after each set, resting up to 2 minutes, depending on how much weight you’re lifting. How long you rest will dictate the length of the workout, which should be 30-45 minutes.

Intermediate Upper-Body Workout

2

Seated dumbbell shoulder press

3 sets, 8-20 reps (rest 2 min. )




3

3 sets, 8-20 reps (rest 2 min. )




4

3 sets, 8-20 reps (rest 2 min. )




5

CONCENTRATION CURL

Perform all of the reps on one side before switching to the other side. Rest 1 min. between rounds.

3 sets, 8-20 reps (right side, no rest)




3 sets, 8-20 reps (left side, rest 1 min. )




6

SINGLE-ARM SIDE LYING REAR FLY

Perform all of the reps on one side before switching to the other side. Rest 1 min. between rounds.

Single-arm side lying rear fly

3 sets, 8-20 reps (right side, no rest)




Single-arm side lying rear fly

3 sets, 8-20 reps (left side, rest 1 min. )




8

COOL-DOWN CIRCUIT

Perform the exercises in order with no rest between exercises.




1 set, 15 sec (right side, no rest)




1 set, 15 sec (right side, no rest)




1 set, 15 sec (right side, no rest)




1 set, 15 sec (left side, no rest)







1 set, 15 sec (right side, no rest)




1 set, 15 sec (left side, no rest)







Advanced Upper-Body Workout

Push past training plateaus with this advanced upper-body routine. It is designed for experienced exercisers who have full gym access, but if you are stuck at home, you can use our Exercise Database to find substitutes for gym-based exercises.

Barbell bench press

To encourage your body to grow and become stronger, your No. 1 goal is to fatigue the muscle bellies fully during each set. Restrict your rest periods to less than 1 minute to maximize muscle-building potential. This workout uses supersets and dropsets to keep it under an hour, so be ready to work hard and lift heavy!

Advanced Upper-Body Workout

2

SUPERSET

Perform the exercises in order with no rest between exercises and no more than 1 min. of rest between sets.

5 sets, 15, 12, 12, 8, 6 reps (no rest)




Barbell pull-over to press

5 sets, 12 reps (rest 1 min. )




3

TRISET

Perform the exercises in order with no rest between exercises and no more than 1 min. of rest between sets.

Barbell Bench Press – Medium Grip

5 sets, 12, 12, 12, 8, 8 reps (no rest)




5 sets, 12 reps (no rest)




5 sets, 12 reps (alternating, 6 reps per side, rest 1 min.)




4

TRISET

Perform the exercises in order with no rest between exercises and no more than 1 min. of rest between sets.

Banded Chin-Up

Alternately, use an assist machine.

3 sets, 12 reps (no rest)




Dip

Alternately, use an assist machine.

3 sets, 12 reps (no rest)




Alternating hanging knee raise

3 sets, 24 reps (alternating, 12 reps per side, rest 1 min.)




6

TRISET

Perform the exercises in order with no rest between exercises and no more than 1 min. of rest between sets.

Plate Hyperextension

Perform a dropset of 10 additional reps after the last set.

3 sets, 15 reps (no rest)




Standing face pull

Perform with a 2-sec. hold.

3 sets, 12 reps (no rest)




Overhead Triceps Extension

Perform a dropset of 10 additional reps after the last set.

3 sets, 12 reps (rest 1 min. )




7

COOL-DOWN CIRCUIT

Perform the exercises in order with no rest between exercises.

Plank Reach

Drop to knees if necessary.

1 set, 30 sec (no rest)




1 set, 15 sec (right side, no rest)




1 set, 15 sec (right side, no rest)




1 set, 15 sec (right side, no rest)




1 set, 15 sec (left side, no rest)







1 set, 15 sec (right side, no rest)




1 set, 15 sec (left side, no rest)







For a comprehensive training plan that will help you build shapely muscle all over, check out Jamie Eason’s LiveFit Trainer, only on BodyFit.

Editorial Teamhttps://shekhawatirides4u.com
Shekhawatirides4u- BLog Updates You Every Minutes With Worlds Every News. News Portal That Access You First World Wide News.

Related Articles

Social community app Parler suspended from Apple App Retailer, Amazon website hosting service – Nationwide

Jan 9 (Reuters) — Apple Inc and Amazon.com Inc have suspended Parler from their respective App Store and web hosting service, saying the...

Delhi police arrested kingpin of theft gang who desires to turn out to be chief seized 2 luxurious vehicles – चोरी के पैसों से...

पुलिस गिरफ्त में मोहम्मद इरफान उर्फ उजाले.खास बातेंदिल्ली में पकड़ा गया शातिर चोर महंगी गाड़ियों का था शौकीन मार्च में लड़ने वाला था चुनावनई दिल्ली:...