Starting tomorrow, I will do the following upper body Workout 2x to burn 500 calories. Performing the workout 2x with only 10 reps burns approximately 400 calories. I base the burn on 193 pounds of weight.
Warm-up (5 min)
🚶♀️ March in place
🔄 Arm circles
🙌 Shoulder shrugs
🐈 Cat-cow stretches
Workout (40-55 min)
Dumbbell Shoulder Press 🏆
Muscles: Deltoids, Triceps
3 sets x 20 reps
Dumbbell Bicep Curls 💪
Muscles: Biceps, Forearms
3 sets x 20 reps
Dumbbell Tricep Extensions ?♀️
Muscles: Triceps
3 sets x 20 reps
Bent-Over Dumbbell Row ?️♀️
Muscles: Lats, Rhomboids, Biceps
3 sets x 20 reps
Standing Dumbbell Side Bends 🔄
Muscles: Obliques
3 sets x 20 reps
Modified Dumbbell Deadlift ?️♀️
Muscles: Back, Glutes, Hamstrings
3 sets x 20 reps
Cross-Body Dumbbell Movement 🌟
Muscles: Chest, Shoulders
3 sets x 20 reps
Dumbbell Lateral Raise 🌟
Muscles: Lateral Deltoids
3 sets x 20 reps
Wall Angels 🌟
Muscles: Rotator Cuff, Scapular Stabilizers
3 sets x 20 reps
Reverse Fly ?
Muscles: Rear Deltoids, Trapezius
3 sets x 20 reps
Lying Dumbbell Extension ?
Muscles: Triceps, Core
3 sets x 20 reps
Bent-Over Lateral Raise ?️♀️
Muscles: Posterior Deltoids, Trapezius, Rhomboids
3 sets x 20 reps
Standing Dumbbell Chest Press 🌟
Muscles: Chest, Shoulders
Stand with feet shoulder-width apart, and hold dumbbells at shoulder height with palms facing forward.
Press the dumbbells forward, extending your arms fully, then lower them back down.
3 sets x 20 reps
Cool-down (5 min)
?♀️ Stretch arms, shoulders, back
Calorie Burn: ~250-300 🔥
💥 You're doing great! This workout covers a wide range of upper body muscles. 💪
Tips for Standing Dumbbell Chest Press:
Use lighter weights to maintain proper form.
Focus on squeezing your chest muscles as you press the dumbbells forward.
Keep your core engaged for stability.
Warm-up (5 min)
🚶♀️ March in place
🔄 Arm circles
🙌 Shoulder shrugs
🐈 Cat-cow stretches
Workout (40-55 min)
Dumbbell Shoulder Press 🏆
Muscles: Deltoids, Triceps
3 sets x 20 reps
Dumbbell Bicep Curls 💪
Muscles: Biceps, Forearms
3 sets x 20 reps
Dumbbell Tricep Extensions ?♀️
Muscles: Triceps
3 sets x 20 reps
Bent-Over Dumbbell Row ?️♀️
Muscles: Lats, Rhomboids, Biceps
3 sets x 20 reps
Standing Dumbbell Side Bends 🔄
Muscles: Obliques
3 sets x 20 reps
Modified Dumbbell Deadlift ?️♀️
Muscles: Back, Glutes, Hamstrings
3 sets x 20 reps
Cross-Body Dumbbell Movement 🌟
Muscles: Chest, Shoulders
3 sets x 20 reps
Dumbbell Lateral Raise 🌟
Muscles: Lateral Deltoids
3 sets x 20 reps
Wall Angels 🌟
Muscles: Rotator Cuff, Scapular Stabilizers
3 sets x 20 reps
Reverse Fly ?
Muscles: Rear Deltoids, Trapezius
3 sets x 20 reps
Lying Dumbbell Extension ?
Muscles: Triceps, Core
3 sets x 20 reps
Bent-Over Lateral Raise ?️♀️
Muscles: Posterior Deltoids, Trapezius, Rhomboids
3 sets x 20 reps
Standing Dumbbell Chest Press 🌟
Muscles: Chest, Shoulders
Stand with feet shoulder-width apart, and hold dumbbells at shoulder height with palms facing forward.
Press the dumbbells forward, extending your arms fully, then lower them back down.
3 sets x 20 reps
Cool-down (5 min)
?♀️ Stretch arms, shoulders, back
Calorie Burn: ~250-300 🔥
💥 You're doing great! This workout covers a wide range of upper body muscles. 💪
Tips for Standing Dumbbell Chest Press:
Use lighter weights to maintain proper form.
Focus on squeezing your chest muscles as you press the dumbbells forward.
Keep your core engaged for stability.
DietBet Grace likes this comment.