What's a good full upper body workout for a girl with weights?

[Anonymous]

Shoulders, arms back and chest. What's a good routine? I have access to a gym, so go crazy.

[valgov291]

I'm assuming you are doing this to look good rather than training for an event? Assuming you want more of a toned look increase the reps so you use lower weight. This gives a nice toned look. If you are worried about gaining too much muscle like female bodybuilders don't worry about it. Seriously, the only way you will ever start looking like that is to start taking a lot of supplements or steroids.
-exercise science degree and gym rat

That is a lot to fit into one day. If you go hard in one major area (chest) you can't really give 100% in another (shoulders back etc). I would spit that out into at least 2 different days. But if you are looking for a little bit of a more low key workout then it might be feasible (since you won't likely hit muscle fatigue on a low key workout).

For the latter try this:
Warm up-run 1/4 or 1/2 a mile on a treadmill. Warm ups reduce the chance of injury and improve strength due to raising core temperature. At least get to the point where you feel like you are about to start sweating.
Next if you want to stretch do dynamic stretches. The last article i read on stretching is that while it is recommended post workout to stretch pre-workout stretches haven't been proven to help or hinder injury or strength.

Shoulders: try this combo set with light dumbbells (10-12 reps per lateral, for, y, etc)
Lateral shoulder raises immediately followed by forward shoulder raises and immediately followed by Y raises ( dumbbells in front of your waist and then raised up to shoulder level with palms facing each other. Your arms will start close to each other at the bottom but move farther apart near the end (like a Y). Do this combo 2-4 times depending on your fitness level. Rest 1-2 minutes in between sets. Your final set should be somewhat difficult to finish if you want to see any significant muscle growth.

Chest and arms-Dumbbell bench press
Unlike regular bench press if you use dumbbells it will seem a little more difficult. That is because you have to balance them more than if you use a barbell. This requires you to use more stabilizing muscles. do 3-4 sets of 12. Control the weight going up AND down. If you want to give it an extra little kick pause at the top for a second each time while maintaining the flex. Your final set should be somewhat difficult to finish if you want to see any muscle growth.
Following this either find a chest machine or do Fly's. On the chest machine try and do 1 set of 40. This is a fatigue set...

[valgov291]

2/2 this is a fatigue set... you should choose a weight you can complete 15-25 times before you have to stop for a couple seconds to rest. Then keep going in 5 rep or so increments until you complete the set. Once again. pause when you bring the weights together for a second to gain that extra oomph in the workout.
If you don't have/want to use the machine you can use fly's. Lay down on a bench with weights and lower them to your side (like your body is shaped like a t) and then bring them up to the top. Your arms should remain fairly straight the entire time. 1-2 sets of 20.

Back-I like to keep it simple
Start with the lats by completing 2-3 sets of lat pulldowns on a machine or the same number of sets on regular palms out pullups on a bar.
Next you can do the bent over row (2-3 sets of 12) or 2-3 sets of reverse flys with dumbbells or both!
If you are interesting in toning the biceps too i recommend 2-3 sets of bicep curls using either a bar or (my preferred) the dumbbells. 2/3

[valgov291]

Side note- on bicep curls as in all exercises make sure you are only using the muscles you want to improve. If you are heaving your back up and down to get the weight up on a curl then you aren't really working your biceps now are you? Keep this same principle in mind for other exercises. If you can't complete the exercise it is okay. Just go down a weight that is more suited to you. Form is more important.

You can add or subtract from this workout to suit your needs. Once the workout is done do some cool down stretches on the areas you worked out (15-20 sec sustained stretches).
Finally, and this is crucial, make sure you 1.) re hydrate well, 2.) get at least 7.5 hours of sleep (muscle only really rebuilds itself during sleep), 3.) and incorporate some extra protein into your diet. Your boy uses that protein to build muscle).
3/3

[Asker]

WOW! Thanks so much for that! This is incredibly helpful. I'll try this out next time in the gym.

[ConsultantIsBack]

Look up bodybuilding. com "jamie eason workout program" and lift HEAVY. Lots of girls just swing around the 5pound dumbbells and wonder why they never get toned. Lift HEAVY to get muscle. Girls lack the hormone profile to get muscly so don't worry about that.

[Chezeta]

all of it is necessary

mindbodyevolved.files.wordpress.com/.../...500.jpg

[pascal_climbs]

The best upper body workout for arms, shoulders and back are pull-ups. If you can't do full pull-ups, there are many variations to improve. Pull-ups give the most sexy back you can imagine.

[Hope_This_Helps]

Basic lifting routine is a push/pull/legs cycle on a weekly basis. I'd suggest at least 3 days weekly.
day 1 bis/tris
day 2 chest/back
day 3 lats/shoulders

Or some variation.

[Hope_This_Helps]

That's upper body, obviously, so get legs in there somewhere for a better fitness/athleticism plan.

[Iron_Man]

Have a sports trainer at your gym show you what to do they will give you a free workout and just pick there brain and then do it on your own. It would take me 30 min here to get into it all and I dont have the time right now.

[WeaponZero]

Overhead press, bench press, dips, rows, pullups, bicep curls, tricep extensions.

[internet_guy]

shoulder- shoulder press, shrugs, front raise , side raise ,
back- rows, deadlifts,
chest- bench press, flyes
arms- skull crusher, bicep curls, forearm

[Justsomeguy9814]

Go on bodybuilding. com and find one that you like the look of and follow it

[JustinCaseUDontKnow]

Your best to consult a gym instructor they can tell you the best advice

[Anonymous]

Pussy extensions, labia lifts, clit thrusts, anus squeezes. Those are recommened

[Hope_This_Helps]

really?
Someone asks for legitimate advice, give legitimate answers.
Honestly.