Train for life: Upper Body DaysteemCreated with Sketch.

in health •  2 years ago 

Love the Process

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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

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Seated Cable Rows

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

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Incline Dumbell Chest Press

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

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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.

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

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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.

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

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

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

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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.

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GET IN, GET OUT, GET 'R DONE.

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

-Miranda 😘

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Hy,
woooooowww!!How amazing!!Fantastic!well done....
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Health is wealth my dear friend.

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

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Did someone just call my name?
Hello @doncute

That girl gifted =)

YoursTruly

Very well, are you taking part in competitions?

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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

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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!

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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!

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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.

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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

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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.

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

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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 🏋🏻‍♀️