Complete Upper Body Workout

I am always getting asked what type of workouts I do and what I recommend for others, especially for toned arms. This is my basic upper body workout routine that I do pretty regularly when I don't want to think or create something new. 

I recommend starting easy if you haven't been lifting lately (or ever). You might want to start with 3-5 lb weights and work your way up as you get stronger and you get the form down. For reference, I use 10-15 lb weights. I always stress form above all else! Go slow and steady and nail these moves before moving on to heavier weights. You will know you are ready for heavier weights when you get to your 10th rep and feel like you could keep going. Find the weight that works best for you - by your 8th rep you should still be keeping good form but your muscles should feel fatigued and you should just make it to your 10th rep before needing to stop. Do these moves in front of a mirror to make sure you are doing them correctly. If you belong to a gym, don't feel scared to ask a personal trainer to watch your form to make sure you are doing your exercises right. That is what they are there for. 

Complete the first exercise in the groupings for 1 set before moving on to the next exercise for 1 set. Complete those 2 exercises for however many sets you are doing before moving to the next grouping. I try to get through the workout efficiently so I don't take much time resting in between exercises. Sometimes I will stretch my arms out a little bit and walk around the room before moving on if I need to. Use as much time as you need to safely complete the exercises. It is recommended to exercise each major muscle group 2-3x a week with a day or so in between workouts so keep that in mind when planning your workouts for the week.

Example for Intermediates: Triceps Push-Ups x 10, Standard Push-Ups x 10, Triceps Push-Ups x 10, Standard Push-Ups x 10, Rows x 10, Shoulder Press x 10, Rows x 10, Shoulder Press x 10, Biceps Curl x 10, Triceps Kickback x 10, Biceps Curl x 10, Triceps Kickback x 10, Mountain Climber x 10 (each side), Mountain Climber x 10 (each side). 

​Videos of the exercises are posted at the bottom of the page. Always keep a slight bend in your knees and engage your core (picture pulling your belly button in towards your spine). 
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Don't forget to warm-up, cool-down and stretch!
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Beginners: 1 set of 10 reps
Intermediate: 2 sets of 10 reps
Advanced: 3 sets of 10 reps
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Triceps Push-Up
(do them on your knees or against the wall if you can't do a full push-up)
Standard Push-Up
(do them on your knees or against the wall if you can't do a full push-up)
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Row
Shoulder Press
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Biceps Curl
Triceps Kickback
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Mountain Climber
(do against the wall if you can't hold the full plank)
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Triceps Push-Up

Standard Push-Up

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Row

Shoulder Press

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Biceps Curl

Triceps Kickback

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Mountain Climber Twist