Upper Body Wedding Workout 2

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Begin with a brief 5-minute warm-up to start this wedding workout. A warm-up will prepare you for exercise by increasing blood flow to the muscles as well as helping increase joint range of motion. Start at a slow pace and gradually increase it as you proceed.

Upper Body Wedding Workout 2

For each exercise, perform 2 sets of 10 reps, resting 60 seconds between sets. Use a challenging weight that allows you to complete all reps. If the weight is too easy, slightly increase it. If it is too hard, slightly decrease it. Finish with an upper body stretch.

Pull-Up

01_Pull_Up_F

 

  1. Hang from a bar overhead using a wide overhand grip.
  2. Pull your body up, bending at the elbows until your chin reaches over the bar.
  • Lower back down to where your arms are fully extended.

Crossover

02_Crossover_F

  1. Stand upright holding the handles with your arms straight out to the side at shoulder height.
  2. Pull the handles together until they meet in the middle, in front of your chest.
  • Try to keep your arms straight throughout or use a slight bend at the elbows.

Stiff Arm Pulldown

03_Stiff_Arm_Pulldown_F

  1. Stand upright holding the bar with your arms straight.
  2. Pull the bar down in front to the top of your thighs, keeping your arms straight.
  • Stay upright and do not sway back and forth.

Equipment Sub: Tubing

Reciprocal Bench Press

04_Recip_Bench_Press_F

  1. Lie on a bench with one dumbbell at shoulder level with your elbow bent and the other up over your chest with your arm straight.
  2. Press one dumbbell up until your arm is straight while lowering the other to shoulder level.
  • Both dumbbells should be moving at the same time, but in opposite directions.

Equipment Sub: Kettlebells, Resistance Bands 

Push-Up Row

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  1. Support your body on your toes with your hands on dumbbells, elbows bent, chest close to the floor.
  2. Push up to a straight arm position.
  3. Raise one dumbbell up to your shoulder, bending your elbow, shifting your weight to the opposite side.
  • Lower the dumbbell and your body and repeat on other side.
  • Alternate sides with each rep.

Equipment Sub: Kettlebells

Reciprocal Twisting Curl

06_Recip_Twisting_Curl_F

  1. Stand upright holding one dumbbell with your arm straight by your side, palm in, and the other at your shoulder with your elbow bent and palm back.
  2. Raise the dumbbell up to shoulder height, bending your elbow, and lower the other down to your side with your arm straight, turning at both wrists.
  • Both dumbbells should be moving at the same time, but in opposite directions.

Equipment Sub: Kettlebells

Crossbody Raise

07_Crossbody_Raise_F

  1. Stand upright holding a handle at one side in the opposite hand with the arm across your body at waist height.
  2. Raise the handle diagonally up and across your body, keeping your arms straight.
  • Finish with arm fully extended up over the shoulder.
  • Complete all reps on one side before switching to the other side.

Equipment Sub: Tubing

French Press

08_French_Press_F

  1. Lie on your back holding a barbell up over your chest, with your arms straight.
  2. Lower the barbell down to the top of your head, bending at the elbows.
  3. Raise the barbell back up over your chest, straightening your arms.
  • Keep your shoulders steady throughout.

Equipment Sub: Dumbbells

Reverse Curl

09_Reverse_Curl_F

  1. Hold a barbell overhanded with your hands about shoulder-width apart and your arms straight.
  2. Raise the barbell up to shoulder height, keeping your elbows at your sides.
  • Lower the barbell back to a straight arm position.
  • Do not rock your upper body back and forth as you lift and lower the barbell.

Equipment Sub: Dumbbells

Upright Row

10_Upright_Row_F

  1. Stand upright holding the barbell overhanded with your arms straight and hands about shoulder width apart.
  2. Raise the barbell up to just below your chin, keeping your elbows above your hands.
  • Keep the barbell close to body throughout the movement.

Equipment Sub: Dumbbells, Plate

Lateral Raise

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  1. Stand upright holding dumbbells at your sides with your arms straight.
  2. Raise the dumbbells up and outward to the sides to shoulder height.
  • Keep your arms straight or use a slight bend at the elbows.

Equipment Sub: Plates

You’re done, nice job!

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