Members Daily Workouts
Upper Body & Abs Workouts
- Details
- Written by Dave Gluhareff
Below are Upper Body & Abs Workouts you can choose from:
Lite Week
Upper Body & Abs
3 sets 15-20 reps (Lite weights)
- crunches
- bicycle crunches
- lying Russian leg twists
- wide push-ups/cross knee drivers
- reverse close grip Lat Pulldowns
- feet elevated on box push-ups
- wide front grip Lat Pulldowns
- straight bar palms up cable curls standing
- rope cable triceps pressdowns standing
- rope cable hammer curls standing
- rope overhead cable triceps extensions
- standing V handle bent over cable rows
- 2 db shrugs
- 2 db clean/presses
- 2 db two hands lying pullover/kneeups
- 1 KB or db standing side bends
Upper Body & Abs!
3 Circuits 30 sec each exercise (Lite)
- Double crunches
- pushups against bench or box
- plank/cross knee drivers
- 2 DB flat chest press/kneeups
- 2 DB bent over rows
- Reverse Grip close lat pulldowns seated backwards
- seated med ball twist slams
- 2 DB front shoulder raises palms in
- 2 DB side lateral shoulder raises
- 2 DB bent over rear lateral shoulder raises
- Pushup/cross knee drivers
- 1 KB halos
- 1 KB side bends
- 1 KB or DB two hands lying pullover/leg raises
- Wide grip front lat pulldowns seated backwards
- 2 DB shrugs
- 2 DB palms up curls/Arnold shoulder presses
- lying scissor kicks
- Dip alt/kneeups
Upper Body & Abs
3 sets 15-20 reps (Lite weights)
- weighted crunches
- push-ups
- close grip push-ups
- 2 db two hands lying pullover/kneeups
- hanging kneeups front/sides
- seated Med ball twist slams right/left
- 2 db clean/press
- 2 db hammer curls
- 2 db side lateral raises
- 2 db bent over rows
- feet elevated push-ups
- wide front grip Lat Pulldowns
- reverse close grip Lat Pulldowns
- 2 db shrugs
- 2 db zottman curls
- dips
- 2 db palms up curls
- rope triceps pressdowns
- lying flutter kicks
Upper Body & Abs! 3 sets 15-20 reps
(Lite weights)
- double crunches
- pushups
- 2 DB hammer presses
- 2 DB rear lateral raises
- 2 DB palms up curls/twist out Arnold presses
- 2 DB flat chest presses
- 2 DB bent over rows
- 2 DB incline chest presses
- wide front grip lat pulldowns
- reverse close grip lat pulldowns
- 2 DB two hands lying pullover/kneeups
- seated med ball twist slams
- seated med ball crunch/twists
- 1 DB two hands lying pullover/leg raises
- Rope triceps Pressdowns
- 2 DB two hands lying bicycle crunches
- 2 DB side lateral raises
- Dips on bench alt knee drivers
- Lying Russian leg twists
Medium Week
Upper Body & Abs Workout!
3 sets 10-15 reps Medium Weights
Warmup: crunches, planks, push-ups, & stretches.
- Staggered push-ups
- seated staggered Lat Pulldowns
- 2 db flat chest press/kneeup
- 1 db two hands lying pullover/kneeup
- rope triceps pressdowns
- 2 db shrugs
- seated V handle low rows
- standing hammer rope cable curls
- 2 db hammer curl/shoulder press
- 2 db side lateral shoulder raises
- hanging knee raises front/sides
- 2 db palms up curls
- 2 db palms down reverse curls
- 2 db bent over high rows
- lying Russian leg twists
- seated Med ball twist slams
- standing Med ball throw-ups
- 1 db or KB side bends
Upper Body & Abs 3 sets 10-15 reps
(Medium weights)
Warmup: RB rotators in/outs, 2 DB wrist curls over/unders, planks, pushups.
- RB bent over rows
- RB pushups
- RB hammer curls
- RB shrugs
- machine front cable pulldowns straight bar
- 1 DB two hands lying pullover/leg raises
- 2 DB alt flat chest presses with knees up
- 2 DB alt bent over rows
- 2 DB alt shrugs
- 2 DB alt shoulder presses
- 2 DB alt hammer curl/shoulder press palms in
- 2 DB two hands lying pullover/kneeups
- Med ball seated twist slams on bench or box
- 1 KB side bends
- 2 DB alt side lateral raises
- 2 DB alt biceps curls palms up
- bicycle crunches
- lying Russian leg twists
- 2 DB alt incline chest presses
- staggered pushups
- staggered lat Pulldown bar
Upper Body & Abs!
3 sets 10-15 reps Medium weights
Warmup: RB rotators in/out, 2 DB wrist curls over/unders, planks, & stretches.
- pushup/cross knee drivers
- 2 DB flat chest press/kneeups
- wide grip high jump pullup or pullup/knee driver
- Reverse grip close high jump pullup or pullup/knee driver
- 1 DB two hands lying pullover/leg raise
- 2 DB palms up curl/twist out shoulder press (Arnold press)
- 2 DB hammer curl/shoulder press palms in
- V handle low cable rows
- Dip/knee driver
- overhead Rope cable triceps extensions
- 2 DB reverse wrist curls palms down
- 2 DB two hands lying pullover/leg raise
- 2 DB incline chest presses
- 1 KB two hands clean/catch/press
Upper Body & Abs 4 sets 10-15 reps
(Medium Week)
Warmup: RB Rotators in/outs, 2 DB wrist curls over/unders, pushups, & stretches.
- double crunches
- staggered pushups
- staggered high pullups
- alt (alternating) 2 DB pullover/kneeups
- alt 2 DB palms up curl/twist out Arnold Shoulder Press
- 2 DB pushup/rows
- alt 2 DB shrugs
- bicycle crunches
- hanging leg raises front/sides
- alt 2 DB flat chest presses with knees up
- lying flutter kicks
- alt 2 DB side lateral shoulder raises
Workout: Upper Body & Abs!
3 sets 10-15 reps (Medium weights)
Warmup: RB rotators in/out, 2 db wrist curls over/unders, partial push-ups, & stretch.
- 2 db flat chest press/knee up
- 1 db two hands lying pullover/knee up
- RB (rubber band) bent over two hand rows
- RB palms up curls
- RB shrugs
- Power Push-ups
- weighted crunches
- seated Med ball twist slams
- close grip push-ups (hands 8-10 in apart)
- 2 db clean/presses
- 2 db side lateral raises
- 2 db shrugs
- RB hammer curls
- V handle lat pull downs
- 1 arm cable handle rows to side
- 1 arm cable tricep pressdowns
- 1 arm cable palms up biceps curls
- 2 db incline chest presses
- hanging knee raises front/sides
- lying Russian leg twists
Upper Body & Abs 4 sets 10-15 reps
(Medium Weights)
Warmup: 2 DB wrist curls over/unders, planks, and RB rotators in/outs
- staggered pushups
- RB (rubber band) pushups
- RB bent over rows
- staggered high pullups
- RB palms up curls
- 2 DB hammer curl/shoulder presses
- 2 DB shrugs
- BB flat bench presses
- hanging leg raises front/sides
- 1 DB lying pullover/kneeups
- V handle lat pulldowns
- 2 DB side lateral raises
- 2 DB front shoulder raises
- 2 DB clean/presses
- weighted crunches
- med ball seated twist crunches
- lying scissor kicks
Upper Body & Abs workout!
3 sets 10-15 reps Medium weights
Warmup: planks, push-ups, RB rotators in/outs, 2 db wrist curls over/unders, & stretch.
- RB (rubber band) bent over rows two hands
- RB hammer curls
- RB shrugs
- weighted double crunches
- 1 kb or db side bends
- 2 db hammer curl/shoulder press palms in
- 2 db palms up curls/Arnold press
- power push-ups
- close grip push-ups
- rope overhead triceps extensions
- single arm triceps pressdowns
- side (staggered) pull-ups
- staggered push-ups
- 2 db side lateral shoulder raises
- 2 db bent over alt rows
- 2 db rear lateral raises
- wide push-ups
- 2 db zottman curls
- dips
- lying flutter kicks
- lying scissor kicks
- 1 kb or db halos
Upper Body & Abs!
3 sets 10-15 reps (Medium weights)
Warmup: planks, push-ups, & stretch
- bicycle crunches
- staggered push-ups
- staggered high pull-ups
- staggered feet elevated push-ups
- staggered low bar pull-ups
- Alt (alternating) 2 db hammer curl/shoulder press palms in
- Alt 2 db bent over rows
- Alt 2 db shrugs
- Alt 2 db palms up curl/Arnold shoulder presses (twist outs)
- Alt 2 db lying pullover/kneeups
- Alt 2 db side lateral raises
- Alt 2 db front shoulder raises
- Alt 2 db rear lateral raises
- Alt bent over triceps kickbacks
- Hanging knee raises Side to Side
- Lying scissor kicks
- Lying flutter kicks
- Standing 2 db Alt shoulder presses
Upper Body & Abs Workout!
4 sets 10-15 reps (Medium Weights)
Warmup: planks, push-ups, RB rotators in/outs, 2 db wrist curls over/unders, & stretches.
- weighted decline bench crunches
- Staggered push-ups
- staggered high pull-ups
- power push-ups
- 2 db two hands lying pullover/kneeups
- lying Russian leg twists
- 2 db hammer curl/shoulder press palms facing in
- 2 db bent over rows
- 2 db palms up curls/Arnold shoulder presses
- Dip/knee drivers
- 2 db shrugs
- 1 db two hands overhead triceps extensions
- hanging leg raises front/sides
Upper Body & Abs!
3 sets 10-15 reps (Medium Weights)
Warmup: RB rotators in/outs, 2 DB wrist curls over/unders, planks, & pushups.
- RB (Rubber Band) pushups
- RB bent over rows
- RB shrugs
- RB palms up curls
- 1 DB two hands lying pullover/kneeups
- up/down planks
- Staggered pushups
- Staggered high pullups
- Staggered low bar pullups
- Alternating (Alt) 2 DB hammer curl/shoulder presses
- Alt 2 DB bent over rows
- Alt 2 DB pushup/rows
- Alt 2 DB lying pullover/kneeups
- Lying Russian leg twists
- Lying scissor kicks
- Hanging leg raises front/sides
- 2 DB clean/presses
- Power Pushups
Heavy Week
Upper Body & Abs
4 sets 5-10 reps Heavy Weights
Warmup: RB rotators in/out, 2 db wrist curls over/unders, push-ups, & stretch.
- 1 db one hand bent over rows
- BB or smith machine bent over rows
- 2 db flat chest presses
- BB or smith machine flat chest presses
- 2 db shoulder presses palms in
- BB or smith machine military shoulder presses
- rope triceps pressdowns
- BB or smith machine close grip bench presses (hands 8-10 in apart)
- 2 db palms up curls
- BB or smith machine biceps curls
- 2 db shrugs
- BB or smith machine shrugs
- weighted crunches
- weighted decline bench crunches/sit-ups
- hanging leg raises front/sides
Upper Body & Abs 3 sets 5-10 reps:
(Heavy weights)
Warmup: 2 DB wrist curls over/unders, RB rotators in/outs, planks, and pushups.
- machine chest presses
- lat Pulldown machine wide front grip
- straight bar front pull downs close grip
- rope triceps Pressdowns
- Straight bar biceps cable curls
- BB Flat Bench Press
- BB bent over rows
- BB military shoulder press
- BB biceps curls
- BB shrugs
- BB Close Grip flat bench press (hands 8-10 in apart)
- 1 DB two hands lying pullover/kneeups
- seated med ball twist slams
- hanging knee raises fronts/sides
- lying Russian leg twists
- lying scissor kicks
Upper Body & Abs
4 sets 5-10 reps (Heavy weights)
Warmup: RB rotators in/outs, 2 db wrist curls over/unders, push-ups, & stretches.
- 1 db two hands lying pullover/kneeups
- BB flat bench presses
- 1 db bent over rows
- BB incline bench presses
- 2 db shrugs
- hanging kneeups (front/sides)
- Wide front grip weighted pull-ups
- BB military shoulder presses
- BB biceps curls palms up
- weighted crunches on decline bench
- Weighted dips
- 2 db hammer curls standing
- Reverse close grip weighted pull-ups
- 2 db bent over rear lateral raises
- 1 KB or db side bends
Upper Body & Abs
4 sets 5-10 reps (Heavy weights)
Warmup: RB rotators in/out, 2 db wrist curls over/unders, planks, push-ups, & stretches.
- 1 db bent over rows
- 2 db flat chest presses
- BB close grip bench presses hands 8-10 in apart
- 1 db two hands lying pullover/kneeups
- Weighted Dips
- Weighted crunches
- Neutral grip pull-up/kneeup
- seated Med ball twist slams
- BB shrugs
- BB standing military shoulder presses
- BB biceps curls
- 2 db palms down reverse biceps curls
- 2 db side lateral shoulder raises
- 1 db bent over high rows
- BB incline bench presses
- hanging leg raises fronts and sides
- 2 db lying pullover/kneeups
- 2 db standing hammer curls
- lying Russian leg twists
Upper Body & Abs 4 sets 5-10 reps (Heavy)
Warmup: RB rotators in/outs, 2 DB wrist curls over/unders, Pushups, planks, & stretch.
- 2 DB flat chest presses
- 1 DB bent over rows
- BB flat bench presses
- BB standing military shoulder presses
- weighted crunches
- seated med ball slams right/left
- 2 DB shrugs
- BB biceps curls
- weighted Dips
- Hanging leg raises front/sides
- 1 DB two hands lying pullover/kneeups
- 2 DB hammer curls
- Wide Front grip Lat pulldowns
Upper Body & Abs Workout!
4 sets 5-10 reps Heavy Weights!
Warmup: 2 db wrist curls over/unders, RB rotators in/outs, crunches, push-ups, & stretches.
- BB flat chest presses
- seated V handle low rows
- BB incline chest presses
- 1 db two hands lying pullover/kneeup
- BB shrugs
- BB palms up Biceps curls
- Wide grip Straight Bar Triceps pressdowns
- BB palms down reverse grip Biceps curls
- Rope overhead triceps extensions
- Standing BB military shoulder presses
- decline Weighted crunches
- Hanging leg raises front/sides
Upper Body & Abs!
3 sets 5-10 reps (Heavy Weights)
Warmup: RB rotators in/outs, 2 DB wrist curls over/unders, planks, pushups, & stretch.
- BB flat bench presses
- 1 DB bent over rows
- 1 DB two hands lying pullover/kneeup
- BB standing military shoulder presses
- 2 DB shrugs
- BB incline bench presses
- hanging leg raises front/sides
- V handle lat pulldowns
- BB biceps curls palms up
- Straight bar close grip cable triceps Pressdowns
- 2 DB standing hammer curls palms in
- Slow real Dips
- 2 DB two hands lying pullover/kneeup
- Med Ball seated twist slams
- 1 DB or KB side bends