Upper body: 6 dumbbell exercises, 3 sets

Benefits

• Strengthens chest, back, shoulders and arms
• Improves posture by balancing pushing and pulling
• Helps maintain muscle mass and bone density

Who is it for?

For training at the gym or at home with a pair of dumbbells. Alternate with the lower body workout.

Steps

1. 2 min warm-up
2. Push-ups, dumbbell rows, shoulder press, biceps curls, triceps extensions, lateral raises: 45 s each
3. 15 s rest between exercises, 1 min 30 between sets, 3 sets
4. 1 min cool-down

Tips

• Pick a weight that allows 10 to 15 clean reps in 45 s
• Keep your back straight and braced during rows
• Start with knee push-ups, then move to full push-ups

Precautions

References

1. Bull F. C. et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine, 54(24), 1451-1462. doi.org/10.1136/bjsports-2020-102955
2. Westcott W. L. (2012). Resistance training is medicine: Effects of strength training on health. Current Sports Medicine Reports, 11(4), 209-216. doi.org/10.1249/JSR.0b013e31825dabb8
3. Garber C. E. et al. (2011). Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults. Medicine & Science in Sports & Exercise, 43(7), 1334-1359. doi.org/10.1249/MSS.0b013e318213fefb

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