Last Updated on January 21, 2021

8 Arm and Shoulder Workouts To Strengthen Upper Body

8 Arm and Shoulder Workouts To Strengthen Upper Body

Losing weight to reveal a slimmer physique is the quickest way to achieve a beach-worthy body. But not if you’re lacking a healthy physique underneath!

While cutting through fat using caloric deficit (eating less than you burn), you must not neglect strength training. Not only will it speed up your progress by using excess calories, it keeps muscles alive and kicking as you strip away the fat.

Prevent yourself from appearing flat or too skinny after losing weight with the following eight mighty arm and shoulder workouts.

If you want to know more about weight loss, you can’t miss the following article that provides all useful tips you need:

Weight Loss Plan And Program: Create Your Own One

1. Push Ups

shoulder and arm workouts

    Push ups are simply awesome, they can be performed almost anywhere and require no equipment. There’s also a mountain of different variations for increasing the difficulty and muscle focus.

    Push ups don’t just work the chest, the lowering action really works the arms and shoulders too!


    Focus on performing slow and steady movements and always stop your sets before failure. Once you can complete 20 controlled repetitions for a few sets, you need to make it harder!

    Beginners should focus on push-ups from the knees before progressing to classic push-ups and beyond!

    2. Planks


      Planks are another incredibly versatile bodyweight exercise. They will strengthen your core abdominal muscles while carving out solid arms and shoulders.

      Begin with regular static hold planks, from a familiar push-up type position. Engage your core, contract your shoulders and arms with a straight back for as long as you can.

      Slowly build up your time under tension. Once you can hold a regular plank for more than 1 minute, consider trying some of these more challenging variations.

      3. Overhead Press


        The overhead press is the ultimate shoulder strength builder. Your arms and core are also going to feel the pressure too!


        The basic movement is performed by holding weights in front and in line with your neck, push up to reach the sky and slowly lower down again before repeating.

        Begin using light dumbbells and build up the weight as you get stronger. Eventually, you can swap the dumbbells to a loaded barbell.

        Remember to push yourself gradually, once you can easily complete 10 repetitions it’s time to up the weight!

        4. Chin Ups


          Chin ups are quite tough, but you will be rewarded with perfectly crafted arms, biceps, and shoulders.

          Performed them by gripping a high bar, arms shoulder width apart and hands facing towards you. Under the tension of your own body weight, raise and lower yourself in a controlled motion.

          Don’t sweat it if you can’t yet perform a single pull-up. Start with negative repetitions by repeatedly lowering yourself slowly. By the time you can perform 10 negative repetitions, you will be ready to tackle a full pull up or two.

          Once you can complete 15+ slow full repetitions, wear a weighted belt to make it more challenging!


          5. Pull Ups


            Similar to the chin-up but tougher! Perform the same movement with a wider grip and your hands facing away. This shifts the demand to your shoulders, lateral and back muscles.

            Again, you may need to start with negative repetitions. Once you can complete 6+, you can attempt full repetitions. If you can perform 12+ full reps, start wearing more weight!

            Both chin ups and pull ups become more challenging (or grueling) the slower you complete each repetition!

            6. Dips


              Like the other bodyweight exercises, dips can be performed in a variety of different ways. They are great for developing strong, defined arms, shoulders and chest.

              Focus on using your arms and shoulder to slowly lower yourself down and raise yourself back up. Start by performing dips using a raised object behind you. Make sure you just stable objects to avoid injury.

              Once you can easily perform sets of 15+ slow repetitions, try raising your feet using another raised object.


              To make this exercise even tougher you can use a dip bar and even a weighted belt! Remember to progress gradually, it’s a tricky exercise but your results will speak for themselves!

              7. Lateral Raises


                Lateral raises are a great isolation exercise for arm and shoulder workouts. By focusing on primary using your deltoid muscles your shoulders muscles will “popping” out in no time!

                Grab two light dumbbells and hold each by your side. Lock your elbows and raise the weights together until horizontal, then slowly lower them back down.

                The movement must be slow and controlled to get the most out of this exercise. Once you can perform 12+ it’s time to increase the weight!

                Try switching to front raises by raising the dumbbells in front of you. These will target a different head of the same muscle to achieve well-rounded shoulders!

                8. Bicep Curls


                  Lacking definition in the arm department? Bicep curls will have your arms plumped up in no time!

                  Start by using a dumbbell in each hand at your sides. Keeping the rest of your body and elbow in place, lift each lift up to your chest and back down again slowly.

                  Progress up in weight once you can perform 12+ repetitions, eventually, you will be able to use a loaded barbell.

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                  Last Updated on January 26, 2021

                  The Ultimate 5-Day Workout Routine for Women to Get Strong and Toned

                  The Ultimate 5-Day Workout Routine for Women to Get Strong and Toned

                  Men, it seems, are not the only ones who enjoy lifting weights. Nowadays, you’re just as likely to see women in the gym, squatting, benching, and deadlifting. The ‘Girls that lift’ movement is now very much established, and we think that’s awesome.

                  Years ago, if you walked into a gym, more often than not, the sight you would be greeted with would be a weight room full of men, and a cardio room full of women. Women were generally advised to stay away from weights as it was wrongly believed that lifting weights would turn them into hulking she-beasts.

                  As research was conducted, and as common sense began to prevail, people found that lifting weights as a woman would not cause you to add 50 pounds of muscle to your frame overnight. In fact, it was found that resistance training provided a shapelier, curvier, leaner, more defined physique than one which could be attained through cardio alone.

                  That’s why today, we are going to be looking at a 5 day workout routine for women to get strong and toned.

                  If you’re a woman who is looking to get bigger, stronger, and more toned, the following routine is perfect.

                  Warming Up

                  Before you commit to any form of workout routine, it is absolutely vital that you take the time to properly warm up before training.

                  Warming up before training is important because it helps improve your flexibility and mobility, and helps reduce the risk of injury. By stretching the muscles before training, you help to increase muscle fiber elasticity. This is important because it means that the muscle fibers are far less-likely to rip and tear.


                  A good warm up will also increase your core body temperature and will potentially improve your athletic performance. Warming up boosts circulation, which in turn means more blood flows around the body. This ensures that more oxygen and nutrients can be carried around the body and be fed to the awaiting muscle cells. The more energy they have, the harder the muscles can work when you’re training.

                  Simply doing a few reps with just the bar, or a very light set of dumbbells, does not constitute as an effective warmup.

                  Sample Warm Up Routine

                  Let’s look at how you can warm up properly to get the most from your training.

                  A sample warmup routine could consist of the following exercises and movements:

                  1. 1 minute of knee lifts
                  2. 1 minute of heel digs
                  3. 2 sets of 10 shoulder rolls per arm
                  4. 10 knee bends
                  5. 20 head rotations
                  6. 10 hip rotations

                  5 Day Workout Routine for Women to Get Strong and Toned

                  Now let’s take a look at the ultimate 5-day workout routine for women to get strong and toned. If followed correctly, you should start seeing and feeling noticeable improvements on a weekly basis.

                  The idea here is to build lean muscle while keeping calorie expenditure high to melt away stubborn body fat in the process

                  Monday – Chest and Arms


                    1. Flat bench barbell press – 4 sets of 8 reps
                    2. Push ups – 4 sets of 10 reps
                    3. Cable crossovers – 3 sets of 15 reps
                    4. Incline dumbbell flyes – 4 sets of 12 reps
                    5. Barbell biceps curls – 3 sets of 15 reps
                    6. Alternate arm hammer curls – 4 sets of 12 reps per arm
                    7. Triceps rope overhead extensions – 3 sets of 20 reps
                    8. Triceps dips – 3 sets of 15 reps
                    9. 10 minutes on the elliptical machine

                    Tuesday – Shoulders and Back

                      1. Standing barbell military press – 4 sets of 10 reps
                      2. Dumbbell lateral raises – 4 sets of 15 reps
                      3. EZ bar upright rows – 3 sets of 15 reps
                      4. Seated dumbbell shoulder press – 4 sets of 10 reps
                      5. Dumbbell shrugs – 4 sets of 10 reps
                      6. Close-grip lat pulldowns – 4 sets of 12 reps
                      7. Dumbbell bent over rows – 4 sets of 12 reps per arm
                      8. T-Bar rows – 4 sets of 10 reps
                      9. 10 minutes on the stationary bike

                      Wednesday – Cardio Circuit

                        1. 10 burpees
                        2. 10 push ups
                        3. 15 crunches
                        4. 20 squat thrusts
                        5. 3 sets of 10 hanging leg raises
                        6. 3 x 1-minute rounds of plank
                        7. 20 minutes low intensity cardio on the treadmill

                        Thursday – Strength day

                          1. Incline dumbbell press – 5 sets of 5 reps
                          2. Flat bench barbell press – 5 sets of 5 reps
                          3. Deadlifts – 5 sets of 5 reps
                          4. Barbell clean and press – 5 sets of 5 reps
                          5. Barbell bent-over rows – 5 sets of 5 reps
                          6. Barbell snatch – 5 sets of 5 reps
                          7. 10 minutes on the stationary bike

                          Friday – Legs

                            1. Barbell squats – 4 sets of 8 reps
                            2. Leg press machine – 3 sets of 12 reps
                            3. Leg extensions – 3 sets of 15 reps
                            4. Hamstring curls – 3 sets of 15 reps
                            5. Walking lunges – 4 sets of 10 reps per leg
                            6. Seated or standing calf raises – 4 sets of 20 reps per leg
                            7. 10 minutes on the elliptical machine

                            Diet and Nutrition

                            It doesn’t matter how hard you are training in the gym, if you aren’t eating the right foods at the right time, all of your efforts will have been in vain. You can’t out-train a bad diet, which is why we’re going to share a few diet and nutritional secrets with you before leaving.

                            Remember, we’re looking at the ultimate 5-day workout routine for women to get strong and toned, and if you’re not eating right, you will become neither strong, nor toned.

                            Here are some tried and tested methods proven to give great results.


                            1. Drink enough water

                            When it comes to exercise and health in general, adequate hydration is crucial.

                            Water makes up close to 80% of our bodies, and we need it to perform even the most basic of physiological processes. Without adequate amounts of water in our bodies, we run the risk of dehydrating, which can affect athletic performance, and our health in general.

                            When we exercise, we perspire and can lose important electrolytes via our sweat. This is why it’s important to stay well hydrated during exercise, to help replenish the fluids, minerals, and electrolytes we lost through training.

                            Aim for 2.5 litres of mineral water per day. Failing that, filtered water is still very good for you.

                            2. Get plenty of healthy protein

                            Protein is vital for muscle growth and repair. If you want to become strong and/or toned, you need to make sure you are taking enough protein in each day.

                            Aim for around 0.6 – 1 gram of protein per pound of bodyweight, and be sure to spread it out evenly throughout the day. Look for lean and healthy sources like fish, chicken, turkey, eggs, nuts, seeds, dairy, and grass-fed red meat.

                            3. Invest in a good quality whey protein

                            Providing you can consume whey, whey protein is a supplement you will need to invest in if you wish to build muscle and burn fat.


                            Whey protein shakes are perfect because one shake provides around 30 or more grams of protein per serving. They’re easy to make, convenient, they taste great, and they’re full of other nutrients that the muscles thrive upon.

                            4. Don’t forget your veggies

                            As well as protein, healthy fats, and complex carbs, you will also need to make sure you are eating plenty of vegetables.

                            Vegetables are full of digestive-friendly dietary fiber, they’re rich in vitamins, minerals, and antioxidants, and they help to give your meals extra texture and flavour.

                            Don’t rely on vitamin supplements alone when it comes to nutrient intakes, instead, make sure you eat plenty of fresh vegetables each day.

                            More Resources for Women Getting in Shape

                            • Adam Evans — BioHacker, competitive athlete, researcher in health and fitness
                            • Candace Rhodes — A fitness coach to help women achieve amazing toned bodies
                            • Richard Adefioye — A writer with an unquenchable passion for healthy living and productivity

                            Featured photo credit: pixabay via

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