Upper Body Workouts for Women – Two Times a Week Splits

When I get asked “What workout program do you follow?” my answer is always the same – NONE. I used to follow very strict programs and go into the gym with a check list of what I had to do, but over time that got boring to me. I can’t stick to the same routine week after week anymore – I need to be mentally stimulated to get excited to head into the gym so I just do whatever I want once I get in there. My rule of thumb is that I split up my workouts into the follow

 

Arms & Shoulders Day, Back Day & Lower Body Day

Three separate areas of my body to train and this post will show you an example of 2 of those days. My goal is to go in and do at least 3 and maybe 4 super sets. That’s 6-8 exercises total. I go in and just do whatever I want for those super sets and that’s what keeps it fun for me.

Day 1: Arms & Shoulders

10-12 reps / 4 sets – light weights but enough to fatigue you by the last 2 reps

 

Super Set #1

Standing, alternating bicep curl

Dumb Bell shoulder press

 

Super Set #2

Tricep Rope Push Downs

Alternating Front shoulder raises

 

Super Set #3

Barbell Skull Crushers

Barbell Bicep Curl

 

Super Set #4

Lateral T Raises

Rope Face Pulls

 

Day 2: Chest & Back

10-12 reps / 4 sets – light weights but enough to fatigue you by the last 2 reps

Super Set #1

Alternating bent over row

Flat bench dumb bell chest press

 

Super Set #2

Seated Rows on Machine

Wide Grip Lat Pull Down

 

Super Set #3

Incline bench dumb bell chest press

Cable standing lat push downs

 

Super Set #4

3 sets of kneeling push ups to failure

Make sure to connect with me for more tips, workouts & advice:

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The writer and creator of JerseyGirlTalk.com - a blog dedicated to inspiring and helping readers to feel and look their very best both inside and out. I love writing, photography, makeup, fashion and fitness.

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