Move It Monday: Upper Body Blast

by tinareale on April 15, 2013

Last week I shared a Lower Body Burner workout, so I figured this week could use some upper body work. I like to keep things balanced, after all. If we’re going to fry the legs, we have to give the chest, back, shoulders, biceps, and triceps the same love. Yes, it’s love. All the workouts I give you are out of love. Even if you may hate me during them. Don’t worry, I can take it.

Onto the workout! We won’t be following the same 5 exercises, 5 sets, 25 reps layout of last week, but your muscles should still feel quite the challenge. You will perform three group sets. The challenge comes from doing group sets that work the same muscle groups.

  • Group 1 = chest/chest/triceps
  • Group 2 = back/back/biceps
  • Group 3 = shoulders/shoulders/core

Upper Body Blast

You will perform 2-4 sets of each group with 10 reps of the first exercise, 12 reps of the second exercise, and 15 reps of the third exercise. It adds up FAST.

Exercise Tutorials:

Let me know if you try it!!! Happy training!

What is your favorite upper body part to work?


1 Mel April 15, 2013 at 7:36 am

I’m going to try this at home and I’m going to try to workout harder

2 Miz April 15, 2013 at 7:45 am

I need ye.

3 Linz @ Itz Linz April 15, 2013 at 7:55 am

up down planks are no joke!!!!! my favorite body part is def legs because they’re my strongest!

4 tinareale April 16, 2013 at 7:21 am

what about favorite upper body part? ;)

5 Linz @ Itz Linz April 16, 2013 at 7:35 am

shoulders, for sure!

6 Tara | Treble in the Kitchen April 15, 2013 at 8:07 am

This workout looks fantastic!! Brian (my fiance) and I are working upper body on Wednesday, and with a busy week this week I was wondering when I would create the workout…looks like I don’t have to! We are definitely using this :)

Hope you have a great Monday, Tina!

7 tinareale April 16, 2013 at 7:21 am

Let me know how you like it!

8 Laura @ Sprint 2 the Table April 15, 2013 at 8:38 am

I’m all about the chest and biceps. My traier says I’m “like a dude” but it’s soooo much more fun than leg day!

9 Kim April 15, 2013 at 9:10 am

Looks awesome!!! (as usual over here)

10 Christine @ Love, Life, Surf April 15, 2013 at 9:12 am

This workout looks great Tina! I love working my upper body but haven’t been paying attention to it much lately. Can’t wait to try this. Might have to do your lower body blast today!

11 Fiona @ Get Fit Fiona April 15, 2013 at 10:18 am

That workout looks great – thanks for sharing it!

12 Michelle @ Eat Move Balance April 15, 2013 at 1:36 pm

Tank top season is quickly approaching . . . this is perfect! And thank you for the tutorial links. That’s so helpful! :)

13 Melissa April 15, 2013 at 1:53 pm

Looks awesome. As soon as bootcamp is over, I’m doing this ;)

14 [email protected] April 15, 2013 at 2:15 pm

Yesssss. looks fab! my fave upper body part/muscle to work: chest!

15 Ashley @ My Food N Fitness Diaries April 15, 2013 at 4:32 pm

Shoulders are always one of my favorites. They are definitely one of the most challenging for me, but I always feel so good afterward.

16 Lisa April 15, 2013 at 7:11 pm

Those tricep kickbacks WORK!!! Holy moly.

17 Amy April 15, 2013 at 11:39 pm

Just completed this great workout at the gym. Arms sore, but happy :) Thanks for sharing Tina!

18 tinareale April 16, 2013 at 7:22 am

Glad you liked it!

19 Bostrom April 17, 2013 at 6:24 am

Thanks for sharing this! I think Group 1 is the best exercise for me as I need to work my chest and triceps muscles. I really have a huge arm, and I really wanted to lessen it. I’ll perform starting tomorrow.

20 [email protected] April 17, 2013 at 9:38 am

This looks tough! I was never a huge fan of working out my upper body until I started CrossFit and began doing Olympic lifts that made me feel like a beast! Not I love doing presses and jerks and all of those lifts.

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