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May 16

Upper body edition!!

My upper body go-to split is a push day and a pull day, in simpler terms, chest shoulders and triceps & back and biceps!

Pulling motions = back and biceps are being used

Pushing motions = chest, shoulders and triceps are being used

There are multiple other ways you could plan your upper body days but I find this works best for me and the majority of my clients!

Let's break it down!!

PUSH DAY

Barbell Bench Press (or dumbbells): 4 sets, 6-8 reps

Dumbbell Seated Shoulder Press: 4 sets, 8-10 reps

Chest Press Machine: 3 sets, 10-12 reps

Incline Pushups: 3 sets, max reps

ss/ Dumbbell Overhead Tricep Extensions: 3 sets, 12-15 reps

*ss = superset / preform incline pushups and immediately preform dumbbell overhead extensions with little to no rest

PULL DAY

Barbell Bent Over Row (or dumbbells): 4 sets, 8-10 reps

Chin Ups (machine or band assisted if needed): 3 sets, max reps

Cable Seated Row: 4 sets, 8-10 reps

Wide Grip Lat Pulldown: 3 sets, 10-12 reps

ss/ Dumbbell Alternating Bicep Curls: 3 sets, 10-12 reps each arm

*ss = superset / preform wide grip lat pulldowns and immediately preform dumbbell alternating curls with little to no rest

I know hitting upper body can seem intimidating but don't be afraid to try it out ladies!!

I promise you there no better feeling that pressing some heavy weight on bench press or repping out some chin ups or pushups!!

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