60 MINUTE UPPER BODY WORKOUT

Looking for a workout that's both efficient AND fiting into your busy schedule? We know making time to workout can be tricky for those with really busy days, so we thought it would be great to provide you with a one hour session that will target your whole upper body. 

Warm up properly, grab a serving of BLOW preworkout and get ready for an effective session : 

1. Dumbbell Chest Presses

Perform this exercise for 3-4 sets of your preferred rep range.

Targeted muscle group : chest

Tips :

• Make sure your back is flat and secured on the bench ;
• Keep shoulders back ;
• Keep your arms at a slight angle.

2. Dumbbell Shoulder Presses

Perform this exercise for 3 sets of your preferred rep range.

Targeted muscle : shoulders

Tips : 

• Use your knees to help you bring the weight up on the first rep (this also prevents injuries) ;
• Keep your feet solid on the floor to help with balance and strength.

3. Smith Machine Bent Over Rows

Perform this exercise for 3 sets of your preferred rep range.

Targeted muscle group : back

Tips : 

• Keep your core tight and your spine neutral ;
• Do not use momentum - focus on controlling the weight.

4. Dips (or Assisted Dips)

Perform this exercise for 3-4 sets of your preferred rep range or for AMRAP (as many reps as possible).

Targeted muscles : chest, triceps

Tip : 

• Use a resistance band if you can't perform this exercise without assistance (or use a machine).

5. Super Set : Dumbbell Back Flys and Inclined Push Ups

 a) Dumbbell Back Flys

Perform this exercise for 3 sets of your preferred rep range.

Muscles targeted : rear delts, mid-back

Tips : 

• Think of squeezing your shoulder blades together ;
• Use light weights and focus on mind to muscle connection.

b) Inclined Push Ups

Perform this exercise for 3 sets of your preferred rep range or for AMRAP.

Muscles targeted : chest, triceps

Tips : 

• You can either do inclined push ups, regular push ups, or push ups on the knees - adapt the difficulty to your fitness level.

Overview

This session is perfect for those busy days where the last thing you want to worry about is getting a quality workout in. Save this workout for a handy, quick workout!

Workout by Léa Métivier (@leamfit_)