Wednesday, November 19, 2014

All Upper Body Strength Training Plan

Last Workout Wednesday I posted an awesome new weight training plan along with big words about sticking to it. And then on Friday I found out I'm not supposed to do ANY lower body stuff, including strength training for 4-6 weeks. Oh well. Onwards and upwards!

(Image Quote)

The good thing about not being able to use my lower-body is that it gives me an excellent excuse to finally fix my super sad lack of upper body strength. Since it worked well before, I went back to the awesome Greatist article I used to make my last plan, and took all the upper body workouts from the 5 days a week plan. I had to modify things a little to take out any lower body stuff and to be able to do everything at home with just dumbbells. 

Day 1 – Chest/Triceps

1) Dumbbell Bench Press

2A) Incline Dumbbell Press
2B) Dips

3A) Dumbbell Chest Fly
3B) Tricep Extension
3C) Plank

Day 2 – Back/Biceps

1) Bent over row

2A) Single-Arm Dumbbell Row
2B) Dumbbell Reverse Fly

3A) Dumbbell Pullover
3B) Dumbbell Bicep Curl
3C) Supermans
Day 3 – Shoulders

1) Seated Clean and Press

2A) Seated Dumbbell Shoulder Press
2B) Dumbbell Lateral Raise

3A) Dumbbell Front Raise
3B) Shoulder Push Ups 

Here's hoping the above plan, plus some yoga and at-home pilates, is enough to keep me sane!

Q: How do you keep from going crazy while waiting for an injury to heal?
Now on to the party!

Welcome to this week's Workout Wednesday (WOW) Link Up!

Brought to you by your hostesses

Diatta Harris | Femme Fitale Fit Club and Sheila Simmons | The Frugal Exerciser.

Workout Wednesday Link Up co-hostesses

Joining us are our co-hostesses:

Amanda | Eat Hard Work Hard and Heather | Divas Run For Bling
Workout Wednesday Co-Hostesses
Amanda | Blog | Twitter | Instagram
Heather | Blog | Twitter | Instagram

Be sure to stop by BOTH of our co-hostess' blogs as they are really cool and full of their fitness and running adventures so read some posts, leave some comments, share and subscribe so you receive regular updates. We are very happy to have them as co-hostesses.

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5. Use hashtag #wowlinkup when you comment on someone's post so they know how you found them 6. Last but definitely not least, HAVE FUN! This IS a party.

Femme Fitale Fit Club


  1. You have a great plan there! I'm so sorry you are injured. I am the worst with injuries. I spend a long time in denial ;-) But like you said, it's a good opportunity to work upper body and get JACKED, lol! #wowlinkup

  2. Great set of exercises-I love the decline chest press always feel those afterwards

    1. Thanks Deborah! Me too, my pecs are super sore today :)

  3. oooh you'll be ripped by the end of these 4 weeks!

  4. Dang girl! Please resist the urge to rock sleeveless tops in the winter. I know it'll be hard with those guns but it's cold. ;) #wowlinkup

    1. Lol thanks girl! I could probably bust them out here in Cali :)

  5. Sorry about your injury :( Now you can strengthen that upper body and it looks like you have an awesome plan! #wowlinkup

    1. Thanks Toni! Definitely trying to look on the bright side!

  6. Sounds like a great workout plan, way to keep active in the best way you can despite your injury! #wowlinkup

  7. Looks like a nice upper body plan! I'd have to make a plan of things I could do like you to keep from going crazy if I was injured. #wowlinkup

    1. Thanks Sherry! Me too! I'm scheduling tons of non-physical play dates for myself lol.

  8. Sounds like a good plan :) maybe you'll be able to do fancy yoga inversions :D

  9. Totally stealing this list of exercises! I really have zero upper body strength and I'm getting old lady arms. Ugh. #wowlinkup

    1. Yay glad it was useful for you! I have TERRIBLE upper body strength so I'm hoping this forces me to fix that :)

  10. LMFAO! THEN I AM NOT AN ASSHOLE!! WOO WOO!!! #wowlinkup

  11. Honestly I love working upper body. Something about women having strong arms is really cool to me. I want to develop my shoulders more so I work those along with biceps and triceps. Last year I hurt my knee so I focused on upper body and it was a great change. #wowlinkup

  12. I do three things when I have an injury: Deny, deny, deny. Probably not the best strategy! Good luck with your recovery! At least we know you'll have two tickets to the gun show when you're all healed up! #wowlinkup

  13. Good program but I rather do 2 days a week and total body. I probably would do it for a few weeks but then it would get to be too much to keep up with. #wowlinkup

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