Denise Austin: Arms & Upper Body Workout- High Intensity
Compound exercises: These exercises work multiple muscle groups at the same time, such as push-ups, rows, and overhead presses. They are a great way to save time and maximize your workout efficiency.
Isolation exercises: These exercises target specific muscle groups, such as bicep curls and tricep extensions. They can be used to add more volume to your workout or to address specific weaknesses.
Progression: As you get stronger, you can gradually increase the difficulty of your workouts by adding more weight, reps, or sets.
Rest: It’s important to give your muscles time to rest and recover between workouts. Aim for at least 48 hours of rest between upper body workouts.
Here are some examples of exercises you can include in your arm and upper body workout:
Bodyweight exercises:
Push-ups (modifications available)
Pull-ups (modifications available)
Dips (modifications available)
Rows (using a chair or table)
Lunges with overhead press
Plank variations
Exercises with weights:
Dumbbell bench press
Dumbbell overhead press
Dumbbell rows
Bicep curls (hammer curls, concentration curls)
Tricep extensions (overhead extensions, skull crushers)
Lateral raises
Machine exercises:
Chest press
Lat pulldown
Overhead press
Bicep curl machine
Tricep extension machine
Sample workout:
Here is a sample arm and upper body workout that you can try:
Warm-up: 5-10 minutes of light cardio and dynamic stretches
Push-ups: 3 sets of 8-12 reps
Dumbbell rows: 3 sets of 10-15 reps
Overhead press: 3 sets of 8-12 reps
Bicep curls: 3 sets of 12-15 reps
Tricep extensions: 3 sets of 12-15 reps
Cool-down: 5 minutes of static stretches
This is just a sample workout, and you can adjust it to fit your own needs and abilities. It’s always a good idea to consult with a personal trainer or certified fitness professional before starting a new workout program, especially if you have any injuries or health concerns.