basic upper body weight training program

Dumbbell Shrugs

1 x 12
2 x 10
3 x 8
4 x 6
1 x 12
1 x 12


















Dumbbell Lateral Raises

1 x 12
2 x 10
3 x 8
4 x 6
1 x 12
1 x 12











Seated Dumbbell Shoulder Press

1 x 12
2 x 10
3 x 8
4 x 6
1 x 12
1 x 12























Seated Dumbbell Concentration Curls

1 x 12
2 x 10
3 x 8
4 x 6
1 x 12
1 x 12






















Seated Dumbbell Triceps Extensions

1 x 12
2 x 10
3 x 8
4 x 6
1 x 12

1 x 12




















All of the exercises will be done according to the Body for Life program. the sets are done with a one minute break between each set. then there is a two minute break between exercises. stretching is done at the end of the whole workout.


YAY !!! onward and upward :-)