Train for life: Upper Body DaysteemCreated with Sketch.

in health •  2 years ago 

Love the Process


Today I focused primarily on the upper body, which included: biceps, triceps, delts, pecs, traps, lats, rhomboids... Yadda yadda. All the great things that will make us women looks aaaamazing in a tank. 😘 Considering I haven't trained upper body in about a week and a half, most of my working weight was about 60% anf it felt great to get back into the flow of things since my bizarre injury. If you wanna know I keep my upper body strong, you came to the right place, just scroll 👇

Warm Up

Cannot stress how important this is!!! I get my muscles firing by doing 2 circuits of low weight exercises for 15 reps each just to get the blood flowing.

  • Internal/ External Rotation
  • Straight Arm Pull Downs
  • Shoulder Press
  • Rear Delt Rope Pull


Seated Cable Rows

I performed a warmup set, followed by 3 working sets for 14 reps for 27.5 lbs on each arm.


Incline Dumbell Chest Press

Again, warm up set, followed by 3 working sets of 14 reps at 20 lbs.


Underhand Pulldown / Tricep Dips: Superset 💪🏻

The gym I go to does not have access to an assisted tricep dip machine. So I macgyvered my own with a resistance band and a dip bar. The stronger the resistance band, the more assistance you'll get with your dip, whereas less resistance the dip is harder.

I performed 3 sets of 12 reps for each.


Mid-Training Selfie. This is a must. 😏😎😁😉🙈🤳🏼


Bicep Curls/ Lateral Shoulder Raises: Superset 💪🏻

3 sets for 14 reps at a good working weight, slow and controlled. Your boulda shoulders should be on 🔥 at this point.


Cable Rear Delt Flys/ Tricep Extension/ Machine Preacher Curls: Triset💪🏻💪🏻

This is the finisher! Arm game strong! I performed 4 sets of 12 reps.


You'll thank me for the mad pump you'll be having just like I did.


I finished off the workout with some HIIT on the treadmill. 30 sec sprints at a 4.0 incline then 1 minute walk/rest for a total of 20 min. Then stretched it out.



Let me know if you tried this workout, or what your favorite upper body days consist of. Happy days!

-Miranda 😘

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Health is wealth my dear friend.


Amen, pal. I'm damn near rich then. Haha


Did someone just call my name?
Hello @doncute

That girl gifted =)


Very well, are you taking part in competitions?


No, not at the moment. I don't think I have the will-power to be consistent with downtothegram macros. I like fro-yo too much. 😝

Get it girl


Thanks, doll. 😘 best be seeing you getting it from your post too. I believe we share a passion for fitness. 😊

This is great! I'm going to start my own fitness blogging as well soon! Would love a follow!


Please do! Always appreciate people who are passionate about their health!

Wow this is quality stuff, I will have to step my posting game up 😅, what APP did you use to make these GIFs?, Thank you!

PS: You have a very nice physique 💪, well done!


Thank you! You can either make gif's on PicPlayPost or my samsung note 5 has this option where when i'm playing the video i want to use, "gif" pops up on the edditing display and i click it. I don't know if all phones have this feature though.


ohhh didn't know that, I have a Note 5 myself lol, will have to play around with it. Thank you for your fast response, you are awesome! Have a wonderful day.

wow! great!... you told me in your previous post that you don't like incline running... what happened? did i inspire you with my mountain run training? :) haha


4.0 is a very little incline, but nothing like the Appalachian Mountains you've been running on. The slight incline takes a little bit less pressure off my knees. I never go pass 6.0 on the treadmill or below 4.0. I don't know why this helps, but it does. Hahah

Great post for a great pump!
thanks @miranda.odell
Randy,Miki,Rosa 080.jpg
That's me on the left and the lad I train on the right.


Them striations though! Looks like you know what you're doing!


Thanks doll, keep up the great work informing the steemian community.

Wow we have things in common 😍😍 obsessed with living a healthy life! Keep it up oki 🏋🏻‍♀️