Calorie Burning Biceps, Back, and Shoulders Workout

Do you walk into the gym without a plan and find yourself hitting the treadmill because you don't know what to do?  This is a great upper body strength workout to take to gym with you, so that you will have plan to help you navigate the weight area and it includes cardio bursts to burn some calories!  I burned over 350 calories when I did it.  I really liked doing the jumping jacks during my breaks - it gave my muscles a rest and I didn't feel like I was wasting time while I was waiting during the break.  

Directions

  • Repeat each set of exercises three times
  • Do each exercise is for 10-12 reps
  • If you desire to add weight with each set, change the reps to 12 first set, 10 second set, and 8 the last round adding heavier weight with each set
  • After each set of exercises, do 40 jumping jacks
  • You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs.  Click HERE for full disclaimer.

Equipment: General gym equipment

  • Dumbbells
  • Barbell w/weights
  • Bench

Warm-Up: 30 seconds each

Boxer shuffle, butt kicks, jumping jacks, skaters, good mornings, squats with a kick, reverse lunge, side lunge  (Video of warm-up here)

Workout

  • Concentration Curls
  • Front and Lateral Raises
  • 40 Jumping Jacks 
  • Do this set 3 times - then move to the next set

 

  • Lat Pulldowns
  • Alternating Arnold Shoulder Press
  • 40 Jumping Jacks 
  • Do this set 3 times - then move to the next set

 

  • Hammer Curls
  • Reverse Flies
  • 40 Jumping Jacks 
  • Do this set 3 times - then move to the next set

 

 

  • Bicep Curls with Pulley or Dumbbells
  • Lat Pullovers
  • 40 Jumping Jacks 
  • Do this set 3 times - then move to the next set

 

  • Alternating Shoulder Press
  • 40 Jumping Jacks
  • Just two exercises - Do this set 3 times

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Think you can only use free weights to do strength training?  Try these band workouts and you may just be surprised!  Check them out here!


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