Ayanna's Upper Body Example Workout

16 min

5 exercises

Some of the exercises mentioned in my youtube chat. You can contact me to design workouts for you at any level of fitness. These are just examples of exercises and not really a plan for one session at the gym

Pull-ups

3 sets

15 reps

Warm up for upper body

1:00 rest

Barbell Bench Press

3 sets

15 reps

1:00 rest

Standing Overhead Military Barbell Shoulder Press

3 sets

15 reps

Shoulders and Upper body

1:00 rest

Barbell Drag Curls

3 sets

15 reps

1:00 rest

Seated Tricep Press

3 sets

15 reps

Ayanna's Upper Body Example Workout

16 min

5 exercises

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Pull-ups

3 sets

15 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Warm up for upper body

Start

Primary muscle group(s):

Lower Back, Upper Back & Lower Traps

Secondary:

Biceps, Forearms, Shoulders

Standing under a pull-up bar, reach up and hold onto the bar with an overhand grip. Make sure your hands are about twice your shoulder width apart.
Keep your arms straight and hang from the bar so that your arms are taking all of your weight.
Keeping your body straight and not swinging your weight, pull your body up towards the bar by pulling your elbows down towards your torso at an angle.
Continue lifting until your chest is nearly touching the bar. You should feel a “squeeze” at the base of your lats (about midway down your back and to the side) as they contract.
Once your lats have completely contracted at the top of the movement, slowly lower your body to the starting position.
Repeat.

By using a wide grip, your lats are doing most of the lift, rather than your biceps. It doesn't matter if you keep your legs straight or bent at the knees with your feet crossed. The important thing is that you do not use your legs to assist in lifting your body weight. As your strength increases, you can add weight by using a weight belt.

Rest

0:00

next up

Barbell Bench Press

3 sets

15 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Chest

Secondary:

Shoulders, Triceps

Position yourself with your back down on a flat bench placing the hands up on the bar using an underhand grip slightly wider than shoulder width apart.
After taking a deep breath in, extend the elbows and lift the bar up off the rack until elbows are extended but not locked. Pause for a brief movement as you fully extend your breath.
Lower the weight directly down to the chest as you breath inwards, keeping the movement pattern slow and steady.
Once just above the chest, pause, and then press directly up again, exhaling your breath.
Continue until all reps are completed and then re-rack the barbell.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Lie on a flat bench holding a dumbbell in each hand with an overhand grip.
Start by holding the dumbbells slightly wider than shoulder width apart above your shoulders. Your palms should be facing forward.
Slowly bend your elbows until they are at a 90 degree angle and your upper arms are parallel to the ground.
Push the weights up by straightening your arms.
As you push the weights up, move your arms in an arc to bring the dumbbells together, until they meet over the center of your chest. Hold for a count of one.
Lower the dumbbells by slowly bending your elbows back to 90 degrees.
Continue lowering your arms until they are a little lower than parallel to the floor. (Your elbows should be pointing slightly towards the floor and you should feel a stretch in your chest muscles and shoulders.)
Repeat

Be sure to concentrate on a balanced movement when lifting the dumbbells. Use both arms equally spaced and moving at the same speed.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Sit on the seat with your upper chest just above the horizontal handles.
Push the foot lever until you are able to grasp the lever.
Gras the handles using a wide overhand grip and place your elbows out to the sides just below your shoulders.
Release the foot lever and press the hand lever out until your arms are fully extended.
Return the weight until your chest muscles are slightly stretched.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Get into position by placing your hands flat on the floor, directly below your shoulders.
Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
Hold your body up and keep your back straight by tightening your abdominal muscles.
Your neck and head should be bent slightly back.
Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
Repeat.

Rest

0:00

next up

Standing Overhead Military Barbell Shoulder Press

3 sets

15 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Shoulders and Upper body

Start

Primary muscle group(s):

Shoulders

Secondary:

Abs

Position a barbell on a squat rack at shoulder height. Brace your core throughout the movement. Step underneath the barbell and grab onto it with shoulder-width hand placement. Step back with the barbell.
Slowly, push the barbell overhead, focusing the tension in the shoulders. Do not fully lock out the elbows.
Pause then slowly bring the barbell back to the starting position but do not allow it to rest on your shoulders. Move into the next repetition.

Primary muscle group(s):

Shoulders

Secondary:

Abs, Triceps, Upper Back & Lower Traps

Place a bench with a back support inside a squat rack and set up a barbell at a height that is just above your head.
Grip the barbell with an overhand grip.
Space your hands out so that your elbows are bent at 90 degrees.
Lift the bar to around shoulder level by extending your arms. This is the start position.
Inhaling, lower the bar to your shoulders slowly.
Hold for a count of one while squeezing your shoulder muscles.
Push the barbell back to the start position as you exhaling as you do so..
Repeat for the recommended amount of repetitions.

This exercise can also be performed standing.

Primary muscle group(s):

Shoulders

Secondary:

Biceps, Forearms, Triceps

Keep a tight core and flat back as you remain seated in the shoulder press machine.
Look straight ahead as you hold on to the handles.
Slowly, press the handles up above your head.
Do not lock out your elbow.
Slowly, bring the handles back down but do not let the weight stack touch.
Repeat the movement.

Primary muscle group(s):

Shoulders

Secondary:

Abs, Triceps, Upper Back & Lower Traps

Sit on a military press bench or bench that has a back support, holding a dumbbell in each hand with an overhand grip.
Place the dumbbells on top of your thighs with your palms facing down.
Raise the dumbbells to your shoulders.
Rotate your wrists so that the palms of your hands are facing away from you. This is the start position.
As you exhale, push the dumbbells up and over your head by extending your arms until the dumbbells touch at the top of the movement.
Pause for a count of one.
Slowly return to the start position inhaling as you do so.
Repeat.

This exercise can be performed standing or sitting on flat bench. For people with lower back problems, the version described is better.

Rest

0:00

next up

Barbell Drag Curls

3 sets

15 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Biceps

Secondary:

Forearms

With a slight bend at the knee, hold the barbell extended towards the floor with an underhand grip about shoulder width apart.
Push your elbows backwards allowing them to bend and the barbell to raise, running along the front of your torso.
Continue with this motion until the barbell rests just above the nipple line and hold this position for a full second while flexing your biceps.
Extend your elbows, slowly, allowing the barbell to again run along the body until rests in the starting position.

Primary muscle group(s):

Biceps

Secondary:

Abs, Forearms

Holding a dumbbell in each hand, stand with your feet shoulder width apart.
Let your arms hang by your side with your palms facing in to the side of your body.
Keep your elbows close to your sides.
Curl the dumbbells up towards your shoulders. Do not swing your hips to get the weight moving.
Continue raising the dumbbells until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
Squeeze or flex your bicep and hold for a count of one.
Slowly lower the dumbbells to the starting position.
Repeat.

You can also perform this exercise by alternating between left and right arms or one arm at a time.

Primary muscle group(s):

Biceps

Secondary:

Forearms

Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
Holding the handles of the band in each hand, tighten your abdominals and straighten your lower back. Keep your chest up and gaze forward.
Using an underhand grip or hammer fist grip, slowly pull the band towards your shoulders. Keep your upper arm in place, moving only your forearms.
Once you reach the top of the movement, pause, and slowly lower the band to the starting position. Do not lock out your elbows.

Primary muscle group(s):

Biceps

Secondary:

Forearms

Holding a water bottle in each hand, stand with your feet shoulder width apart.
Let your arms hang by your side with your palms facing in to the side of your body.
Keep your elbows close to your sides.
Curl the water bottles up towards your shoulders. Do not swing your hips to get the weight moving.
Continue raising the water bottles until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
Squeeze or flex your bicep and hold for a count of one.
Slowly lower the water bottles to the starting position.

Rest

0:00

next up

Seated Tricep Press

3 sets

15 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Triceps

Secondary:

Abs

Sit on a bench with back support.
Grip a dumbbell at one end using both hands. Your palms should be facing inward.
Hold the dumbbell overhead with your arms fully extended. This is the the start position.
Keep your upper arms close to your head (biceps roughly level with your temples) and near to 90degrees to the floor.
Moving only your forearms, lower the dumbbell in a smooth arc behind your head until your forearms and biceps touch. Hold for a count of one.
Return to the start position by using the triceps to extend your arm and raise the dumbbell. Exhale as you do this.
Repeat.

This exercise can be performed standing. However, it places an extra strain on your back so is not recommended for people with lower back problems. You can also perform this exercise using an EZ bar or straight bar with a close grip behind your head, palms facing forward.

Primary muscle group(s):

Triceps

Secondary:

Forearms

Attach a rope to the bottom pulley of a cable station.
Grip the rope with both hands using a neutral grip. Turn your body away from the cable station.
Fully extend your arms until your hands are directly above your head pointing to the ceiling.
Keep your elbows close to your head. This is the start position.
Slowly lower the rope behind your head, keeping your upper arms stationary, inhaling as you do so.
When your triceps are fully extended, hold for a count of one while squeezing your triceps.
Return to the starting position by flexing your triceps and extending your arms. Exhale as you do so.
Repeat.

This exercise can be performed seated on a plain bench, or one that has a back support You can also use a single dumbbell instead of the rope.

Primary muscle group(s):

Triceps

Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
Push the handles of the band overhead while keeping a slight bend in the elbow. Brace your abdominals and do not arch your back.
Slowly lower your hands behind your head using only the forearms. The upper arms will stay in place with the elbow pointed up.
Push the handles back up, focusing the tension in the triceps.

Workout done!

Exercises done

of 5

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