Beginner Friendly Upper Body Workout Plan

Let’s jump into an upper body workout that you can do from home. All you’ll need is a barbell (and 1 dumbbell.. Or a canned good from the pantry!… Head to the gym with this when you are ready to go heavier!)

Warm-up (5 minutes of dynamic stretching- read more about that here):
1. Jumping jacks: 1 minute
2. Arm circles: 1 minute
3. Bodyweight squats: 1 minute
4. Shoulder circles: 1 minute
5. High knees: 1 minute

Workout (45 minutes):

Bench Press (Chest) – 3 sets x 12 reps:
   – Lie on a flat bench (or the floor!) with your feet flat on the ground.
  – Grip the barbell with hands slightly wider than shoulder-width apart.
   – Lower the bar to your chest, then press it back up.

Bent Over Rows (Back) – 3 sets x 12 reps:
   – Stand with feet shoulder-width apart, bend at the hips, and keep your back straight.
   – Grip the barbell with hands slightly wider than shoulder-width apart.
   – Pull the barbell up towards your lower chest, squeezing your shoulder blades together.

Overhead Press (Shoulders) – 3 sets x 12 reps:
   – Stand with feet shoulder-width apart.
– Hold the barbell at shoulder height with an overhand grip.
   – Press the barbell overhead, fully extending your arms. (Bring it back down behind ur neck for more of a challenge)

Barbell Curl (Biceps) – 3 sets x 12 reps:
   – Stand with feet shoulder-width apart, hold the barbell with an underhand grip.
   – Curl the barbell up towards your chest, keeping your elbows close to your body.

Tricep Kickbacks(Triceps) – 3 sets x 15 reps each arm:
   – Hold a dumbbell or a household item in your right hand. (Grab that soup in the cupboard!)
   – Stand with feet shoulder-width apart, slightly bend your knees.
   – Bend at your hips, keeping your back straight.
   – Bring your upper arm parallel to the ground, elbow close to your torso.
   – Extend your forearm back, fully straightening your arm.
   – Hold briefly, then return to the starting position.
   – Switch sides and repeat for the left arm.**

Barbell Shrugs (Upper Trapezius) – 3 sets x 15 reps:
   – Stand with feet shoulder-width apart, hold the barbell in front of you.
   – Shrug your shoulders up towards your ears, then lower them back down.

Cool Down (5 minutes of static stretching- read more about that here):
1. Shoulder stretch: 1 minute each arm.
2. Tricep stretch: 1 minute each arm.
3. Chest opener stretch: 1 minute.
4. Neck stretch: 1 minute.
5. Upper back stretch: 1 minute.

This is an upper body workout and should be done no more than 3 days a week. Incorporate this in with my 30 day glute growth program (also a 3 day program) and you got yourself a full workout week! And remember, to alternate days. Do NOT do the same workout 2 days in a row.

Lastly, adjust the weight according to your fitness level, and focus on maintaining proper form throughout the workout. If you’re unsure about any exercise, consider consulting with a fitness professional (Meeeeee) or your healthcare provider.

Head over to the Services tab when you are ready to take it to the next level with your personalized workout and diet plans!