Upper Body Strength

Bicep Curls

 

• Keeping the back straight and the shoulders relaxed, start with a pair of dumbbells at your side.
• Curl the dumbbell up, keeping your elbow at your side.
• Slowly lower and repeat the prescribed repetitions.

Beginner	Intermediate	Advanced
1-2 sets 5-10 reps	2 sets 10-15 reps	3 sets 10-20 reps

 

Week 6 – Bicep Curls (download the PDF)

Shoulder Press

 

• Stand with your feet shoulder width apart.
• With dumbbells in each hand, raise the dumbbells until they are shoulder height and shoulder width apart.
• Push the dumbbells above your head. Keep your arms straight at the top of the press.
• Note: Keep the dumbbells shoulder width apart. Keep your back straight and shoulders relaxed throughout the entire exercise.

 

Beginner	Intermediate	Advanced
1-2 sets 5-10 reps	2 sets 10-15 reps	3 sets 10-20 reps

 

Week 20 – Shoulder Press (download the PDF)

Overhead Tricep Extension

 

• Start with feet shoulder width apart.
• Bring dumbbell behind the head, while cupping the top of the dumbbell in your hands.
• Keep the back straight and the shoulders relaxed
• Bring the dumbbell up above the head and then slowly bring it back down.
• Note: Focus on slow fluid motions to avoid contact with your head during the exercise.

 

Beginner	Intermediate	Advanced
1-2 sets 5-10 reps	2 sets 10-15 reps	3 sets 10-20 reps

 

Week 13 – Tricep extension (download the PDF)

Standing Row

 

• Start with the feet shoulder width apart and square to the structured support.
•  Start with arms extended with a small amount of tension in the band.
• Bend and bring the elbows back while squeezing the shoulder blades together.
• Notes:
  • Make sure the support structure is stable and able to counteract resistance.
  • The further away from the structured support you stand, the more resistance.

Beginner	Intermediate	Advanced
1-2 sets 5-10 reps	2 sets 10-15 reps	3 sets 10-20 reps

 

Week 26 – Standing Row (download the PDF)