Build Power and Definition

Ready to Strengthen Your Upper Body?

If you're looking to sculpt strong shoulders, defined arms, and a powerful back, this Upper Body Strength Circuit is your go-to workout. By focusing on compound movements, you’ll engage multiple muscle groups, improving strength and endurance while keeping things efficient. Whether you're lifting dumbbells or using resistance bands, these exercises will help you level up!

How It Works

Start with a dynamic warm-up: 30 seconds each of arm circles, shoulder rolls, and jumping jacks—repeat twice, resting for 30 seconds in between. Then, perform 3 rounds of the following exercises, aiming to complete the circuit 3 times a week for the next four weeks for optimal results.

Chest Press

What it works

Chest, shoulders, and triceps

Lie on your back with a dumbbell in each hand, elbows bent at 90 degrees.

Press the weights upward until your arms are fully extended.

Lower the weights back down with control.

Repeat 12-15 reps.

Fit Tip: Keep your core engaged to maintain stability and avoid arching your lower back.

Bent-Over Row

What it works

Upper back, biceps, and core

Hold a dumbbell in each hand, hinge at your hips, keeping your back flat.

Pull the dumbbells toward your ribs, squeezing your shoulder blades together.

Lower the weights back down with control.

Repeat 12-15 reps.

Fit Tip: Keep your gaze slightly forward and your chest open to maintain good posture.

More to explore

Shoulder Press

What it works

Shoulders, triceps, and upper chest

Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.

Press the weights overhead until your arms are fully extended.

Slowly lower them back down to starting position.

Repeat 12-15 reps.

Fit Tip: Avoid locking out your elbows at the top to keep tension on the muscles.

More to explore

Commit & Conquer!

Consistency is key! Aim to complete this circuit at least three times a week and track your progress. Share your workout moments using #FITGIRLBOMB and #FGBC, and tag us at @Fitgirlbomb—we want to see your strength journey!

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