Adelle D franca

481 followers

Follow

Follow

Follow

1/2

1 saved

21

13

Gym upper body workout 🏋️‍♀️

Wellness habits:

• workout 4 times a week it can be a yoga class, cardios or at the gym

• mindfully eating

•reading a book

2025/3/3 Edited to

Engaging in upper body workouts at the gym is crucial for building strength and improving overall fitness. Incorporate exercises like bench presses, rows, and shoulder presses to target key muscle groups. Remember to maintain a balanced fitness routine that includes cardio, flexibility training, and proper nutrition. Mindfully consuming healthy meals supports muscle recovery and promotes energy levels. Don't forget to hydrate! Additionally, reading books on fitness and wellness can provide insights and motivation, helping you to stay committed to your fitness journey. The combination of physical activity and mental health practices is essential for achieving long-term health benefits. Prioritize rest days in your workout schedule to allow your muscles to repair and grow. Recognize the signs of fatigue and adjust your workout intensity as needed to prevent injury. Keeping a workout diary can help track your progress and stay accountable to your fitness goals. For those new to gym workouts or looking to revamp their routines, consider seeking advice from a fitness professional who can provide personalized guidance. Enjoy your fitness journey!

13 comments

See more comments

Related posts

Upper Body dumbbell workout 4 week transformation

8831 likes

A 'Before and After' comparison showing a woman's back transformation, with the 'After' image displaying a more toned and muscular back, labeled 'Sexy back workout'.

A woman performing seated cable rows at a gym, viewed from the back, with text indicating 'Seated cable rows (3x10)'.

A woman performing assisted pull-ups at a gym, viewed from the side, with text indicating 'Assisted pull ups (3x until failure)'.

POV: your next upper body workout ⭐️

Hey yall here is my go-to workout for a sexy and toned back: The workouts: - Seated cable row (3x10) - Assisted pull ups (3x until failure) - DB flys (3x10) - Bent over rows (3x10) - Lat pull down (3x10) I usually hit upper body once a week or every two weeks depending on the season (bu

4308 likes

A woman in black gym attire stands in a gym with punching bags. Text overlay reads "HOURGLASS ROUTINE Slim-Thick Workout Routine" with a graphic of an hourglass figure. The image promotes a workout plan for sculpting an hourglass shape.

Text outlines a 7-day gym routine focusing on glutes/legs (3 days), back/abs (2 days), arms (1 day), and 1 rest day. It emphasizes hypertrophy rep ranges and deep core work for a feminine shape without bulky obliques.

Details Day 1 of the workout: Glutes + Hamstrings (Glute Isolation Day). It lists exercises like Hip Thrust Machine, Cable Kickbacks, Seated Leg Curl, Romanian Deadlifts, Glute Hyperextensions, and Abduction Machine, with accompanying line art illustrations.

Slim-Thick Gym Split: Glutes, Waist & Upper Body⏳

How I’m Sculpting My Hourglass Figure at the Gym (Machines + Free Weights Only) So I’m gonna let you in on the exact workout routine I follow to build and keep my hourglass shape—all with machines and free weights, no random HIIT classes or barbell squats needed. Just straight up sculpting. This

3315 likes

A woman's back view, with dotted lines illustrating an hourglass shape, promoting a beginner upper body workout to achieve this figure. Text overlay reads "HOURGLASS UPPER BODY WORKOUT *BEGINNER VERSION* SWIPE."

A woman performing close-grip pull-downs on a gym machine, viewed from behind, demonstrating the first exercise for an hourglass upper body workout.

A woman performing barbell rows in a gym, bent over with the barbell, viewed from behind, as part of an hourglass upper body workout routine.

Beginner hourglass upper body workout

Only 4 exercises for this beginner workout! This is perfect for beginners or anyone who wants to enhance their hourglass shape.⏳ During this workout we focus on growing our back and shoulders. The bigger your back & shoulders are, the smaller your waist appears, giving you the perfect hourglass

2505 likes

Quick dumbbell only upper body workout!

This dumbbell only is a must try! Exercises: 1. Lateral raises - 3 x 12 reps 2. Isometric hammer curls - 3 x 12 reps 3. Front raise - 3 x 10-12 reps 4. Bicep curl to press - 3 x 10 reps 5. Tricep kickbacks - 3 x 12-15 reps 6. Shoulder press variation - 3 x 8-12 reps #upperbodyworkout

1440 likes

Upper body kettlebell only workout

♡ Upper Body Kettlebell Workout ♡ Work out detail details below: ♡ single arm kettlebell rows (3x10 each side) ♡ gorilla rows (3x8 each side) ♡ single-arm standing shoulder press (3x8 each side) ♡ kettlebell bench pullovers (3x12) Ensure that you warm up before and stretch afterwords.

721 likes

perfect upper body routine for toned, lean arms 🫶

the perfect upper body routine for those toned, lean, bikini arms 💪🏼👙 ✨ serve the platter ✨ 90-degree openers ✨ full-range bicep curl ✨ bicep curl w/ shoulder press ✨ shoulder press ✨ arnold press ⏳ 45 sec on // 15 sec off 🔁 3x through this sequence hits your biceps + shoulders from

709 likes

30min Upper Body Workout!🏋️‍♀️

3 sets: 12 DB hammer curls 12 DB lateral raise 3 sets: 10 inch worm push-ups 8 renegade row per arm 3 sets: 16 alt DB press 10 bench dips 3 sets： 10 DB flys 8 v-ups #upperbodyworkouts #workouts #summerbod #momlife #momlifestyle

5542 likes

Upper Body Workout for Beginners!!

#beginnerworkout #beginnergymworkout #upperbodyworkout #beginnerfitness

178 likes

Beginner Friendly Upper Body Workout

At Home Upperbody Workout - Using Dumbbells only🔥 Complete 3 sets of each exercise. Exercises: 1. Shoulder press - 3 x 12 reps 2. Bicep 21's 3 sets - 7 bottom to half curls into 7 top to half curls into 7 full range curls 3. Overhead tricep extensions - 3 sets x 12-15 reps 4. Chest flys

491 likes

Try & save this home upper body workout

Try & save this home upper body workout #homeworkout #upperbodyworkout #armworkout

809 likes

AT HOME UPPER BODY WORKOUT

4 sets/10 reps each! save and try on your next upper body day! #athomeworkout #athomeworkoutroutine #upperbodyworkout #upperbodyworkouts #workoutsformoms

825 likes

Glutes +upper body mat workout

#bootyworkout #workout #bootybuilding

468 likes

FULL UPPER BODY WORKOUT

I always feel strong after upper body! #upperbodyworkout #Fitness #fullworkout #gymgirl #midsize

1202 likes

Upper Body workout transform in 4 weeks

#upperbody #dumbbellworkout #dumbbellonlyworkout #fyp

1466 likes

Upper Body Workout - shoulders, chest & triceps 💪🏼

This workout is perfect for a push, pull, legs split. It hits your shoulders, chest & triceps and is a fun little workout with only 5 exercises (3 compound and 2 isolation/accessory movements). Equipment Needed: bench, dumbbells, parallel bars (dip bars) Here is the workout: 1. Sho

375 likes

Dumbbell only upper body workout🤎

Here's a dumbbell-only upper-body workout for you guys! This workout is perfect for beginners, takes about 45 minutes to complete and targets several different areas of your upper body, including the biceps, triceps, shoulders, and back. Full workout details are listed below.⬇️ Start off wit

567 likes

Back & Upper Body Workout, Beginner Friendly!

Important Notes For Beginners: 🔆Start off every exercise using a weight lighter than you think you need. Really focus on perfecting your form before going up in weight. This will prevent injury and help with muscle activation, making your workouts more effective. 🔆Time your rests! Avoid using

1625 likes

SHY GIRL UPPER BODY WORKOUT!

A shy girl workout basically is a workout catered to those who struggle with a general feeling of ‘gymtimidation’, a term for feeling anxious, self-conscious and scared when in public exercise spaces. You can do this workout anywhere! All you need is a set of dumbbells and yourself! Choose two s

938 likes

Upper Body Dumbbell Workout

LETS GET TONE TOGETHER 💪 Plz excuse my face, my arms to felt like they were about to fall off during this workout. I was using 10lbs but use whatever weight you’re comfy with! After this circuit, I finished with some cardio 🏃‍♀️ Need more girl friends! Follow me on here and IG @morgan.panko

147 likes

Dumbbell only shredded Shoulder Upper body workout

#upperbodyworkout #strikefit activewear #strikefit #workoutathome #menworkout #abs #abworkout #absworkouts

131 likes

Upper body workout! Day 2 🏋🏾‍♀️

Hey friends were focus on upper body today! Please take all workouts slow. Focus on form and less on speed 💜 #homeworkout

704 likes

Upper Body Workout

This upper body workout was 🔥 Save it for later. Here’s what I did 👇🏾 •15 wide curls •12 alternating lateral raises •15 Arnold press •15 hammer curls 3sets •15 overhead tricep press •15 db curls •12 alternating underhand front raises •15 tricep kickbacks 3sets #fitgirl #lem

237 likes

Upper Body Workout - Back & Biceps 💪🏼

This is a simple upper body pull day, with only 4 exercises. It targets you back, lats & biceps and only takes 40 minutes. Equipment Needed: lat pulldown machine, bench, cable machine. Here’s the workout: 1. Lat Pulldown lat pulldown machine, wide grip attachment 4 sets, 8-10 reps

251 likes

SLIM YOUR ARMS WITH THIS UPPER BODY WORKOUT

Slim your arms with this quick and efficient dancer arms workout! As always, grab a set of 1-3 lb light weights or some water bottles or cans. Let’s get going! 1 min each exercise Take a 1 min rest Repeat 3x Upper body resistance or strength training has a long list of benefits. It hel

194 likes

Upper Body Sculpting: At-Home Dumbbell Workout

🩷This video focuses on using dumbbells for an at-home workout that targets your upper body muscles, helping you tone your arms and back. It's perfect for beginners to try. These 6 upper body exercises can be done anytime, and you can substitute dumbbells with household items like a water-filled

473 likes

Hot Girl Upper Body Workout

Here is a full upper body workout that I have been loving recently! It targets shoulders, chest, & back :) ~ DB Shoulder Press ~ Db Lateral Raise ~ DB Chest Supported Row ~ DB Incline Chest Press ~ Machine Rear Delt Fly ~ Cable Back Fly ~ Lat Pulldown For the first 4 exercises,

307 likes

Push Up Day Upperbody Workout 🫶

Push day Upperbody workout❤️‍🔥 1. Incline Chest Press - 4 x 10-12 reps 2. Shoulder Press - 4 x 8-10 reps 3. Overhead Tricep Extensions Superset 4. Lateral Raises - 4 x until failure 5. Incline Close Grip Press Superset 6. Incline Tricep Extensions - 4 x 10-12 reps 7. Arnold Press - 3 x 12 r

1135 likes

45 MIN SNATCHED UPPER BODY WORKOUT ♡ DUMBBELL ONLY

all you need is two dumbbells 🤍 **when picking a weight amount, pick one where it is challenging to finish the reps and sets listed below, but where you are maintaining good form the whole time** Workout Details: **2 MIN REST AFTER EACH SET, I RECOMMEND TO TIME YOUR REST TIMES WITH A PHONE T

86 likes

POV it’s Upper body Workout Hourglass edition 🤍

#upperbodyworkout #upperbody #workoutforwomen #gymtime💪🏼💪🏼💪🏼 #hourglassbodyworkout

60 likes

A woman in blue workout attire on a lat pulldown machine, viewed from behind, with text "Hourglass Upper body workout SWIPE" and an hourglass outline.

A woman in blue workout attire performing pull-downs on a lat pulldown machine, viewed from behind, with text "Pull downs".

A woman in blue workout attire performing dips on an assisted dip machine, viewed from the side, with text "Dips".

Get an hourglass upper body with this workout

Sculpt your upper body into an hourglass shape with this workout. To have an hourglass shape, you must focus on building your shoulders and back. This workout does exactly that! Details💙⬇️ 1. Pull downs 3x8 2. Dips* 3x10 3. Single arm rows 3x12 4. Push-ups** 3x10 OPTIONAL: Add 20-30 mi

315 likes

Upper Body Sculpt Workout

Upper body sculpt to define your arms, back, and abs! These exercises can be done at the gym or at home if you’re more of a home body or simply can’t get to the gym. I know that for a lot of people making it work at home is key to staying consistent. T H E W O R K O U T 3 rounds | 30-45 second

126 likes

Full shoulders workout 💪🏽 #upperbody #shouldersworkout #fullworkouts #Fitness #midsize #gymgirl

368 likes

Train your upperbody ladies 💪🏾

#healthylifestyle2024 #upperbodyworkout #backworkout #armsworkout #chestworkout #fitnessmotivation

143 likes

Quick & total upper body workout

Have you taken advantage of discounts on my workout program ? 🤩 🚨Its 40% off for very limited time. 🤩Get all three in price of 1 Save Now. ATHLETIC UPPER BODY WORKOUT!been a minute since i shared some solid upper body work.. #upperbodyworkout #upperbody #workout #gymgirly #women

105 likes

Upper Body Workout

Save this beginner friendly minimal equipment workout for later. Lately when I’ve been making my workouts, I’ve been trying to avoid adding machines and focus more on freeways, so I don’t have to compromise my workout. Once I get to the gym in case the machines are taken. Don’t be afraid to use les

113 likes

UPPER BODY | Band vs. Dumbbell

ere are some upper body alternatives you can do with a long resistance band. If you are wanting to workout from home and apply progressive overload, you can accomplish this using bands. This is a great start before transitioning into weights or the gym. 🩷 Bands: www.bestshapebymaria.com/HERA

145 likes

See more