Automatically translated.View original post

23.4K followers

Follow

Follow

Follow

2 saved

2

The upper shoulder program is pretty. Press safe and go play.

The upper shoulder program is pretty. Press safe and go play.# upperbody # gymgirl # fitnessmotivation # Spicy puppet # Erm, nothing much, just want to share

3/13 Edited to

การฝึกโปรแกรม upper เพื่อตกแต่งไหล่และหลังไม่เพียงแต่ช่วยเสริมสร้างกล้ามเนื้อที่ดูสวยงามเท่านั้น แต่ยังช่วยเพิ่มความแข็งแรงและความสมดุลของร่างกายได้ดีด้วย ในประสบการณ์ส่วนตัวที่ได้ลองทำตามโปรแกรมนี้ พบว่าการเน้นท่าออกกำลังกายสำหรับกล้ามเนื้อไหล่และหลัง เช่น ท่าแถว ดึงข้อ และการยกน้ำหนักในแนวต่างๆ ทำให้กล้ามเนื้อเกิดการพัฒนาอย่างชัดเจนภายในสัปดาห์แรกๆ นอกจากนี้ควรคำนึงถึงการวอร์มอัพและการยืดเหยียดกล้ามเนื้อก่อนและหลังการเล่น เพื่อป้องกันการบาดเจ็บและช่วยให้กล้ามเนื้อผ่อนคลายได้เร็วขึ้น สำหรับใครที่อยากปั้นหุ่นแซ่บและอยากได้รูปร่างที่กระชับ โปรแกรม upper ตัวนี้ถือว่าเหมาะมากโดยเฉพาะผู้หญิงที่มีเวลาจำกัดในการออกกำลังกาย สามารถบันทึกบทความนี้ไว้แล้วทำตามได้ทุกที่ทุกเวลา ข้อดีอีกอย่างของโปรแกรมนี้คือการเพิ่มแรงจูงใจในการออกกำลังกาย เพราะมี hashtag อย่าง #upperbody #gymgirl #fitnessmotivation ที่ช่วยให้รู้สึกเป็นส่วนหนึ่งของกลุ่มคนรักสุขภาพและฟิตเนส อีกทั้งยังมีชุมชนออนไลน์ที่สามารถแลกเปลี่ยนประสบการณ์และเทคนิคต่างๆ ได้ด้วย

Related posts

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

3608 likes

A leg press machine in a gym with the title "BIGGER BUTT LEG PRESS GUIDE" overlaid, introducing a guide on leg press foot placements.

A person's feet in a wide stance on a leg press footrest, targeting inner thighs and hips, as indicated by the text overlay.

A person's feet in a narrow stance on a leg press footrest, targeting hamstrings and glutes, as indicated by the text overlay.

How to use a leg press for a bigger butt

So, you're interested in using the leg press but aren’t sure where to place your feet? Don’t worry.. try these foot placements in rotation, then gradually increasing your weight as you go. You’ll feel like a pro in no time. 👣 Wide Feet: Place your feet slightly wider than shoulder-width ap

4844 likes

fav dumbbell upper body routine for toned arms 💪🏽 

Workout Details: •20x front to lat raise •12x shoulder press •12x tri extension •20x alt. bi curls •10x hammer curl repeat 4x total rounds Summer just started and the whole summer is still ahead. This is the moment to sculpt your body. 📍 Reload is open. This is your moment. #dumb

830 likes

Upper Body Workout for Beginners!!

#beginnerworkout #beginnergymworkout #upperbodyworkout #beginnerfitness

180 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.

733 likes

A woman in a black sports bra and red shorts performs a lateral raise with a dumbbell. Text overlay reads "My Workout Routine for a Slim Upper Body" and lists "Back, Shoulders, Triceps" as focus areas, with arrows indicating muscle groups.

Text outlines a toning routine focusing on compound movements, including 3 upper back, 2 middle/lower back, 3 triceps, and 2-3 shoulder exercises. It also details a 20-minute HIIT pre-workout and 10 minutes of dynamic stretching, mentioning an ab workout in the description.

This image explains that excess arm fat results from calorie surplus, influenced by genetics and hormones. It emphasizes that spot reduction is a myth and total body fat loss through a calorie deficit (300-500 daily) is crucial for reducing arm fat.

Get a Toned & Slim Upper Body: Workouts + Tips

🍋How to Prevent Arm Fat: Maintain a balanced diet and exercise regularly to prevent fat accumulation. Avoid insulin-spiking snacks and prioritize nutrient-rich foods to support weight management goals. Additionally, prioritize sufficient sleep, as inadequate sleep can hinder weight loss efforts.

250 likes

Stretches for Shoulder Pain

I swam competitively from the age of four to the age of 20. Those years of repetitive motion left my shoulder prone to injury. I frequently feel pain and irritation in my shoulders after lifting or simply living my life. So, I’ve developed a strategy for caring for my shoulders when strains happen.

233 likes

30-DAY TONING PROGRAM FOR WOMEN | DOWNLOAD THELO

DAY 1 – LOWER BODY (LEGS & GLUTES) • Bodyweight Squats – 3x12 • Glute Bridges – 3x15 • Step-Ups – 3x10 each leg • Romanian Deadlifts (Dumbbells) – 3x12 • Calf Raises – 3x15 DAY 2 – UPPER BODY (ARMS, BACK & SHOULDERS) • Dumbbell Shoulder Press – 3x12 • Bicep Curls – 3x12 • Tricep

366 likes

A woman in a blue athletic outfit takes a mirror selfie in a locker room, with text overlay "my top 3 shoulder exercises" and "Lemon8 @pfallisfit".

A split image shows a woman demonstrating the Arnold press exercise with dumbbells, seated on a bench, with text overlay "#1 - Arnold press" and "Lemon8 @pfallisfit".

A split image shows a woman demonstrating lateral raises with dumbbells, standing, with text overlay "#2 - Lateral Raises" and "Lemon8 @pfallisfit".

The 3 best shoulder exercises!

If you want a toned upperbody you need to be training your shoulders and these are my top 3: #1 - Arnold Press #2 - Lateral Raises #3 - Shoulder press Make sure to follow me for more fitness tips and tricks 💪🏼 #lemon8partner #shoulderworkout #shoulderexercises #upperbodyexer

139 likes

🔥 Upper Body Sculpt + Fat Burn 🔥

Slim your arms, sculpt your back, and define your abs with this fat-burning upper body workout! Expect to burn 700+ calories and finish STRONG with cardio boosters. ✅ Sculpted arms & shoulders ✅ Toned back & abs ✅ High fat burn for definition Tip: Short rest, steady pace, and contro

740 likes

45 MINUTE BACK & SHOULDER WORKOUT!

The best workout combo for upper body gains! Back and shoulders has quickly become my favorite day of the week, here is a quick, 45 minute workout below! Single Arm Lateral Raise - 4x8-12 reps Shoulder Press Machine - 4x8-12 reps Overhead Lat Pulldown - 4x12 reps Reverse Fly Machine - 4

120 likes

✨Busy Girl Guide: Toning Upper-Body✨🚫No Bulking⏳💪🔥

If your goal is to develop a toned and defined upper body without adding excessive bulk, you’re in the right place. Here’s my guide that combines targeted workouts with insights into muscle engagement, diet, and overall fitness strategies to help you achieve a lean and sculpted upper body as a

101 likes

A woman in a blue tank top and black shorts flexes her bicep in a locker room mirror, showcasing her toned arms and tattoos. She is taking a selfie, with white and orange lockers visible in the background.

A split image shows a woman performing dumbbell shoulder presses. The top frame shows her holding dumbbells at shoulder height, and the bottom frame shows her extending them overhead, demonstrating the exercise.

A split image shows a woman performing lateral raises. The top frame shows her with arms extended to the sides holding dumbbells, and the bottom frame shows her standing upright, preparing for the next rep.

Shy girl upper body workout 💪🏼💙

new to the gym and still a little shy? this is one of my favorite workouts for when I'm feeling a little extra shy and don't feel like moving around the gym. This workout focuses on shoulders, chest, and triceps! 1) shoulder press: 4 sets of 12 to 8 reps (starting light and working up

45 likes

QUICK & EASY UPPER BOD WORK: Dumbbells 🏋🏻‍♀️

To grow muscles with dumbbells, start with compound exercises like squats, deadlifts, and bench presses for overall strength. Incorporate isolation exercises like bicep curls and tricep extensions for targeted muscle growth. Focus on progressive overload, increasing weights gradually. Ensure proper

236 likes

Toned Upper Body Workouts 🔄 Building Muscle Tips✨✨

So, you’ve got upper body goals. And now you’re wondering: Do I want my arms to look tight and toned? Or do I want to build them up and see real muscle definition pop out of my sleeves? Either way, you’re in the right place. This post is going to get super real, super detailed, and super support

346 likes

workout routine - upper body

💪🏻 Upper Body + Cardio Day Focused on building shoulder, back, arm, and postural strength while getting in some heart-healthy movement. Incline Treadmill Walk • 30 minutes • Incline: 13% Standing Dumbbell Shoulder Press • 3 sets × 16 reps • 10 lb dumbbells Dumbbell Lateral Raises •

5 likes

A woman in a brown bodysuit is using a gym machine, viewed from behind. The image has a text overlay that reads "HOW TO TONE YOUR UPPER BODY WITHOUT GETTING BULKY SWIPE" with an arrow pointing right, indicating a swipe action.

A woman in a black bodysuit is performing a pull-up on a bar, viewed from behind, showcasing her back muscles. The image has a text overlay that reads "COMPOUND MOVEMENTS".

A woman in a brown bodysuit is performing lateral raises with dumbbells in a gym, viewed from the front. The image has a text overlay that reads "ISOLATION".

How to tone your upper body without getting bulky

If you’re looking to tone up your upper body with weight lifting but are afraid of getting “bulky” then this post is for you. As a girl it’s harder to gain muscle than guys. This is due to our hormonal profile being different & not making it as easy to put on size. That being said if you wa

44 likes

A woman in a pink long-sleeve top and maroon leggings stands in a gym, smiling. Text overlay reads "plan your best workout for: shoulders + triceps + chest," with arrows highlighting these muscle groups for an upper body workout.

A woman performs a seated overhead press with dumbbells on an incline bench in a gym. Text overlay identifies this as "exercise 1: overhead press," demonstrating a key upper body movement for shoulders and triceps.

A woman lies on a flat bench, performing a dumbbell flat press in a gym. Text overlay labels this as "exercise 2: flat press," targeting the chest muscles as part of an upper body workout.

Beginner’s guide to the best upper body workout

Push workouts include your shoulders, triceps, and chest! Exercise 1: Overhead Press Choose 1 of the following (3 sets of 6-8 reps): - Seated dumbbell press - Arnold press - Military press - Machine shoulder press Exercise 2: Flat Press Choose 1 of the following (3 sets of 6-8 reps):

83 likes

Pilates core + upper body workout

Beginner friendly 5 exercise workout routine. Target your lower abs, back, arms, and shoulders with these exercises. 1. Table top dips -start in a table top -bend your elbows, tap your glutes on the mat -squeeze through your triceps -press up -8 reps 2. Reverse plank -press up into

172 likes

At Home Shoulder Workout Routine

💪🏻Exercises: Overhead shoulder press Frontal raises Lateral raises Partial lateral raises Rear Delt flies Upright rows Around the worlds Perform exercises 3-4x til failure depending on the weight I'm using. Remember not everyone progresses the same, what works for one may no

76 likes

A woman in a black sports bra and shorts takes a mirror selfie, with text overlay "Pilates Upper body workout for beginners SWIPE" and an arrow indicating to swipe.

A woman in blue leggings and a white top demonstrates the "Table top shoulder taps" exercise, on all fours with her knees slightly hovered above a mat outdoors.

A woman in blue leggings and a white top performs a push-up, with her chest lowered towards the mat, demonstrating the "Push-ups" exercise outdoors.

Pilates Upper body workout for beginners

Lean & tone your upper body with this Pilates workout. No equipment is needed & beginner modifications are provided! Train your shoulders, back, & arms with these 4 exercises ⬇️ 1. Table top shoulder taps -start in a table top -hover your knees 2inches off the mat -tap your rig

161 likes

🍑Grow Big Glutes & Visible Abs + Slim Upper Body✨ℹ️

Hey luvs, If you're on a mission to tone your upper body and build impressive glutes while keeping that waistline trim, you're in the right place. Let’s dive deep into how you can achieve this balance through targeted exercise, smart nutrition, and lifestyle changes. My guide will c

761 likes

A woman in a high plank with one leg lifted, demonstrating a beginner-friendly Pilates upper body workout for lean arms. Text overlays read "Pilates for lean arms Upper body workout SWIPE *beginner friendly*".

A woman performs a high plank exercise against a dark background, illustrating the first step of a Pilates upper body workout. Text reads "1. High planks" with an arrow.

A woman in a bear crawl position, demonstrating the starting pose for bear crawl shoulder taps. The image has a dark background and text "2. Bear crawl shoulder taps" with an arrow.

Pilates upper body workout for lean arms

Beginner-friendly upper body workout! You don’t need any equipment for this at home mat Pilates workout. Our focus today is going to be targeting our shoulders & triceps. Full details 1. High planks -hold for 30 seconds - 1 min -repeat for 3 sets -keep your shoulders stacked above y

595 likes

Cardio& upper body workout

#fitnesslifestylecreator #cardioworkout #upperbodyworkout #workout

767 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

149 likes

Upper body workout 🏋🏾‍♀️ beginner friendly

Fitness is like a relationship; you can’t cheat and expect it to work. Put in the work & effort and you will see the results! ❤️Happy Tuesday Ladies & Gents Workout Details 1. Side Lateral Raises ( Shoulders) 2.Assisted Tricep Dips (triceps) 3. Front lateral Raises ( Shoulders) 4. Ben

21 likes

A woman sitting on a gym bench, with text overlay announcing an upper body workout focusing on chest, shoulders, and triceps.

A woman performing a barbell chest press on a flat bench in a gym, with text indicating 3 sets of 10 repetitions.

A woman from behind performing a barbell military press in a squat rack, with text indicating 3 sets of 12 repetitions.

UPPER BODY -Chest/Shoulders/Triceps

Upper body workout coming your way! Targeting chest/shoulders/triceps so look good in those tank tops;) Workout details below. Save for your next upper workout! -Barbell flat bench press 3x12 -Barbell Military press 3x12 -Cable Chest flys 3x12 -Dumbell Shoulder press 3x10 -T

219 likes

Upper Body : Shoulder Workout

💪🏽 Seated Shoulder Press - 3x12 💪🏽 Narrow Grip High Pull - 3x12 💪🏽 Wide Grip High Pull - 3x12 💪🏽 Lateral Raises - 3x12 💪🏽 Face Pulls - 3x12 💪🏽 Reverse Fly - 3x12 • • • #workout #shoulderworkout #Fitness #upperbodyworkout #gymgirl🖤

8 likes

A woman in a gym, wearing headphones and workout attire, stands in front of gym equipment. The image features text overlay 'DUMBBELL ONLY Shoulder Workout' and lists 'Shoulder Press', 'Front Raises', and 'Lateral Raises' as exercises.

A woman sits on an adjustable bench in a gym, holding dumbbells at shoulder height, demonstrating the starting position for a shoulder press. Text overlay advises choosing a challenging weight where the last reps are hard but form is steady.

A woman sits on an adjustable bench in a gym, holding dumbbells pressed overhead, demonstrating the top position of a shoulder press. Text overlay instructs to press dumbbells up to this position and control the descent back down.

Boulder Shoulder Circuit | Dumbbell Only 🏋️‍♀️

f you've been debating going into the weights section but are a little nervous, here's a great workout for you to try. All you need is one or two sets of dumbbells and a bench to help support your back. This quick lift will help you dip your toes in the weights area without having to be the

48 likes

Simple & Effective Upper Body Routine

Bench Press 1. Position: Lie on a bench with eyes under the bar. Plant your feet firmly on the ground. 2. Grip: Grab the bar slightly wider than shoulder-width. 3. Lower the Bar: Bring it down slowly to your mid-chest. 4. Press: Push the bar back up until your arms are straight. Bent O

25 likes

Shoulder dumbbell addition👇

Ever feel like you work out… but your body isn’t changing? So many girls tell me they’re training consistently but still not seeing a smaller waist, rounder glutes, or that slim-thick shape they want. That’s exactly why I made a full sculpting system — and 400+ women have already transformed wi

325 likes

A black background with white text titled 'Build an Upper Body Day' and 'Start Here'. It lists different focus options for an upper body workout, such as Push, Pull, Arms, Upper (no arms), Shoulders, Back, and Chest.

A black background with white text titled 'Pick 2-4 COMPOUND EXERCISES'. It details various shoulder exercises, including different variations of presses, lateral raises, front raises, upright rows, and around the worlds.

How To Build an Upper Body Workout

You guys loved my leg day version of this and asked for an upper body one as well! 💪🏼 so here she is 🤗 A full guide breakdown to how to create an upper body workout! I recommend hitting upper body 2-3 a week depending on your goals. If you want to grow and define a particular muscle group

215 likes

A woman shows her toned abs in a mirror selfie, with a large 'Abs' text overlay and an abdominal workout poster in the background, promoting fitness information.

A list of five recommended mobile applications for health and ab exercises, including MMA Spartan System, Six Pack 30 Day Workout, Lose Belly Fat at Home, Daily Yoga for Abs, and 7-Minute Workout, with their respective icons.

A detailed abdominal workout poster illustrating various exercises like crunches, leg raises, and side bends, with a central diagram highlighting different core muscles and a muscle color code.

🧠Get Informed - Get Fit🔥: Melt Away Tummy Fat 🥵

Let’s talk about abs. Let me be real with you—getting abs and keeping them is no easy feat. It takes time, dedication, and a whole lot of effort. 🍋First off, don’t feel pressured to chase abs just because it’s the “in” thing or the start of a new year. Remember, everyone’s body is differ

371 likes

A woman in a pink sports bra and grey sweatpants takes a mirror selfie in a gym locker room, with text overlay "THE BEST upper body exercises."

A woman in a brown workout outfit performs chin-ups on a pull-up bar, viewed from behind, with text overlay "CHIN UPS."

A woman in a brown workout outfit performs lateral raises with dumbbells in a gym, with text overlay "LATERAL RAISES."

Upper body favorite exercises

This might be an unpopular opinion, but I love training upper body 🫣 my favorite two muscle groups to train are back and shoulders. These two muscle groups help to enhance an hour glass figure & are just fun to train more me. If you’re looking for some upper body inspiration or feel stuck i

41 likes

Upper Body Workout | Home Bands

Upper body workout you can do at home with just long bands! These bands are just as challenging as dumbbells and the high rep routine will have you sweating 💧Save it and share it with a friend! I’m using my bands 🫶🏻 @movewithhera -EXERCISES- ▫️shoulder press ▫️single arm row ▫️lateral rai

111 likes

Upper Body | dumbbell vs. band

Upper body exercises that you can do at home whether you have a set of dumbbells or bands. Don’t be fooled! These bands are just as challenging as the dumbbells 💪🏻 Save it and share it with a friend! I’m using my bands 🫶🏻 @movewithhera -THE WORKOUT- ▫️front raises | 3 x 10 ▫️single arm

91 likes

Upper body workout only 4 exercises

I swear you will get a pump with this routine!!! 💪🏼💪🏼✨ -lateral raises -bicep curl -shoulder press -upright row #upperbodyfit #upperbodyworkout #shouldersworkout #bicepworkouts #upperbodystrength

7 likes

A woman in purple leggings and a grey sports bra is in a plank position, showcasing her glutes in a gym setting. Overlay text reads "BIG GLUTES +FLAT TUMMY -DEBLOAT- -NUTRITION- -WORKOUTS-" and her username.

This image explains how the StairMaster targets glutes and abs. It details how step climbing and hip extension work the glutes, and how core stability and engagement through movement strengthen the abs, with a woman on a StairMaster.

A 10-minute intense StairMaster warm-up or cooldown routine is outlined, with specific levels and durations. It notes this is not a full workout and suggests using it before or after a main session.

Ultimate Abs & Butt Workout 4 Flat Stomach & BIG🍑s

Dreaming of a small waist and a big, round butt? Trust, you're not alone and I wanna help make that happen for you! Achieving a trim waist and a peachy bum not only boosts confidence but is very much do able! The benefits of strong abs and glutes go far beyond aesthetics. 🍋Toned abs n

1646 likes

Two women in athletic wear pose in a gym, with text overlay 'PARTNER WORKOUT DUMBBELL ONLY : full upper body', indicating a shared upper body workout routine.

A woman performs seated shoulder presses with dumbbells in a gym, demonstrating the exercise. The text 'SEATED SHOULDER PRESS 4 x 10-12' describes the set and rep count.

A woman performs upright rows with dumbbells in a gym, showcasing the exercise. The text 'UPRIGHT ROWS 3 x 10-12 1 x failure (drop weight)' details the workout instructions.

DUMBBELL ONLY : UPPER BODY WORKOUT

Grab a partner and get a full upper body pump goin! All you need is some different weighted dumbbells and a bench! Use your partner for extra motivation and help each other gets those last few reps to failure in! Remember form > weight And it’s all about the intention behind your wo

95 likes

Shoulder and Triceps 💪🏽

Girls hit upper body too!! #gymshark66 #armworkout #shoulderworkout #tricepsworkout

321 likes

How to get slim upper arms: full workout

Cable lateral raise: (3 sets of 8-12 reps) - Position cable at mid-shin height - Grip the handle in front of you - Pull the cable up and to the side - Keep a slight bend at the elbow Rear delt fly: (3 sets of 8-12 reps) - Hold the cable in front of your face - Pull the cable back and down,

461 likes

Full upper body workout

PUSH WORKOUT FOR ALL FITNESS LEVELS 🫶 — because we love high volume workouts over here . hope you guys love this one! The shoulder and chest pump was too good . Make sure to save & share w ur gym bestie so u guys can do. #Fitness #gymmotivation #bodytransformation #fitnessjourney

592 likes

3 Upper Body Exercises You Can Do At Your Bedside

Rise & Shine 💕 London Start your morning with these 3 upper body exercises you can do at your bedside 3 Rounds | 10 - 12 Each | Modified Version Included: ✅ Plank Shoulder Taps ✅ Push - Ups ✅ Tricep Dips Tap the 🔗 in my bio for the full Home Body Workout Program #upperbodyroutine

8 likes

at home arm & upper body workout for beginners 💪🏼🏋🏽‍♀️

Starting simple and effective with a kettlebell! 🏋️‍♀️ Here’s an easy routine to help build strength and get your body moving from the comfort of your own home. ✨ Moves to Try: 1️⃣ Kettlebell Shoulder Press – Targets your shoulders and arms. 2️⃣ Overhead Kettlebell Press – Great for building u

30 likes

See more