Automatically translated.View original post

34 followers

Follow

Follow

Follow

0 saved

Upper Body Day 😍✨🍋✅

I like playing Upper Body.

Because the back is pretty, strong, firm, especially on the chest, where it will be overflowing, now it's starting to disappear a lot.

💪🏻😍✨

# Weight training # gymgirl # loveyourself # discipline # fitmotivation# khwanlhafit # losefat # loseweight

2025/9/27 Edited to

Related posts

Upper Body dumbbell workout 4 week transformation

9244 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

4637 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

2568 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

3604 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

857 likes

Upper Body workout transform in 4 weeks

#upperbody #dumbbellworkout #dumbbellonlyworkout #fyp

1485 likes

A woman with her back to the camera is seated at a gym machine, holding a bar behind her neck. Text overlay reads 'MY FAVORITE UPPER BODY MACHINE WORKOUTS'.

Two split images show a woman performing seated cable rows. The left image shows her pulling the handle towards her, and the right shows her extending her arms. Text overlay indicates 'SEATED CABLE ROWS 10 REPS 3 SETS'.

Two split images show a woman performing lat pulldowns. The left image shows her arms extended upwards, holding the bar, and the right shows her pulling the bar down to her chest. Text overlay indicates 'LAT PULL DOWN 10 REPS 3 SETS'.

MY FAV UPPER BODY MACHINE WORKOUTS💪🏽

heyy yall here are some of my machine only favorite upper body workouts that helped with those back and arm gains 💪🏽 -First we got seated cable rows. These are great for hitting those back muscles and not too difficult to do either especially for beginners! - Second, lat pull down! Don’t ever sk

257 likes

Upper body day DONE ✅

#workout🏋️ #npc #npcwellness

412 likes

Upper Body + Core To Tighten And Loose Areas

Add these 3 exercises to your next upper body and core day to tighten up any loose areas🔥 #fatburningworkout #absworkout #corework #upperbodyworkouts #beginnerfriendly Los Angeles

513 likes

A smiling woman with reddish-brown hair, wearing a black tank top over a teal sports bra, and floral arm tattoos. She has a nose ring and hoop earrings, posing against a light wall, reflecting her fitness journey.

I am participating in a 6 week fitness foundation training. We are one week 2, day 3 (or day 4? Yesterday was a rest day). So far I have been loving it. I can feel like I am getting stronger but I am still very aware that my upper body is much weaker than I would like. So I am very excited t

17 likes

Try this Upper Body Workout At Home!

Try this finisher at the end of your upper body workout for more balanced physique and toned upper body. Exercises: 1. Front raises - 3 x 8-12 reps 2. Arnold press - 3 x 8-12 reps 3. Lateral raises - 3 x 8-12 reps 4. Bent overflys - 3 x 8-12 reps 5. Around the world - 3 x 8-12 reps #hom

421 likes

UPPER BODY WORKOUT db only 🤍

Join the 28-day Summer Shape-Up Challenge. Real results. Real women. Real change. #upperbodyworkout #upperbodyexercises #workout #fitnesslifestyle #Fitness

801 likes

Upper Body Gym Day

Here’s my machine rotation for my upper body days ! Slowly but surely increasing the weight and adding new machines #upperbodycircuit #gymbeginner #vsgjourney #gastricsleevejourney

449 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

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 day 💪🏼

#upperbodyfit #hugemuscles💪🏼 #gymideas #upperbodyday #upperbodyideas

53 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

708 likes

Don’t forget that warm up!! Pull ups 3xAMAP Shoulder press 4x 6/8 Lateral raise 3x failure Superset Rear delt & chest fly machine 4x 12,12 Tricep push down 3x failure Dips 4x failure #healthylifestyle2024 #workout #workoutroutine #gym #gymgirl #strongwomen

29 likes

How to Tone your Upper-body 💪🏽

Let’s build that hourglass! ⏳ #upperbodyideas #upperbodyworkout #upperbody #biceps #triceps #shoulders #backday #chestday #homeworkout #homeworkouts

875 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

#gymworkout #gymmotivation #upperbodyworkout #gymfit

46 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

Full upper body..

Imagine 8 weeks from now… Your waistline curves inward. Your glutes look fuller and lifted. Your stomach sits flatter in every outfit. Your body finally looks shaped — not just smaller. Not “trying.” Built. Because RELOAD isn’t cardio chaos. It’s designed to: ✔ Build round, ele

189 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

127 likes

Home vs. Gym Upper Body

Here are some exercises you can easily do at home with a long resistance band! If you don’t have dumbbells, a long resistance band is just as challenging. These are great for anyone starting out! I’m using my bands 🫶🏻 @movewithhera -EXERCISES- ▫️Front Raises ▫️Bent Over Rows ▫️Lateral Ra

97 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

✨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 athletic wear flexes her bicep in a gym, with the text 'DUMBBELL & MACHINE UPPERBODY WORKOUT' overlayed, introducing the exercise routine.

A woman performs a bent-over dumbbell row, supporting herself on a bench with one hand. An inset image shows the exercise setup, with text 'Bent over dumbbell row 4x12'.

A woman performs lat pulldowns on a machine, viewed from the back, showcasing her back muscles. An inset image shows the lower position of the exercise, with text 'lat pulldown 4x12'.

DUMBBELL & MACHINE UPPERBODY WORKOUT

Save this for your next upperbody workout ⤵️ 4x12 Bent over DB row 4x12 Lat pull downs 4x12 Seated close grip cable row 4x12 Straight arm Lat pull over 4x12 Face pulls 4x12 Rear delt pull aparts #lemon8partner #workout #upperbodyworkout #backday #workouttutorial

92 likes

upper body definition day

I love this upper body workout to maintain definition without adding more muscle mass! The goal here is to really go through the movements slow, with a weight that is challenging enough for these rep counts! Since the reps are a bit higher for most of the movements, a moderate weight is good!

674 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

Do Upper body workout day with me

Bra fat is one of the hardest part of the back to get rid of. I started doing these and I am loving the results. Give it a try! 👌🏾👌🏾 #summerbod #bodytransformation #unfiltered #Lemon8Diary #healthylifestyle2024 #workout #motivation #bodycare #selfcareroutine #selfcare

32 likes

upper body day✨🥰

#gymmotivation #gymgirlie #upperbodyworkout

41 likes

Upper Body ( Back ) Routine 💪🏽🏋🏽

Here’s a cute little slideshow of my current back day routine. When I realized that building that back was the secret to getting that small waist illusion, the game changed for me. I use to be a glute gym girlie only but now you can’t pay me to skip an upper body day. #backworkoutroutine #gymgir

251 likes

45min busy girl upper body workout❤️‍🔥

this one is for the busy girls who hate running around the gym to switch equipment! ⚡️banded (or bodyweight) pull-ups, until failure x3 sets ⚡️BB military press, 8-12 reps x3 sets ⚡️seated cable row, 8-12 reps X3 sets ⚡️cable bicep curl, 8-12 reps x3 sets ⚡️cable tricep push-down, 8-12 rep

17 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

Hourglass upper body workout

To build an ⏳ figure, you can’t forget your upper body! Building your back & shoulders will create the upper part of the hourglass. This workout focuses on building your shoulders & your back, further creating the hourglass shape. Full workout⬇️ 1. Chin-ups* 3 sets x 4-6 reps 2. Ov

86 likes

WORKOUT SPLIT FOR GLUTE GAINS AND LEAN UPPER BODY🍑

I have been through a lot of different routines and this is the one that works best for me! I used to lift really heavy on upper body days and because of genetics and my protein intake I did get bulkier than my personal physique goals, so for me body weight / light weight high rep works best!

58 likes

UPPER BODY DAY + CARDIO TO FINISH🙌🏾🔥

Don’t skip upper body! Try these workouts next time you go to the gym. 4x8 for each workout 10 min speed walk on the tread mill. #workoutideas #upperbodyworkout #bodytransformation #gymworkout #fitnesstips

37 likes

UPPER BODY DAY 💪🏾😋

Me: IDK why I feel like my workouts take so long Also me during the workout: *jig jig 2 step* I was literally having a whole party this morning knowing good and well I am on a tight schedule but sometimes you just have to have fun! I know some of ya'll can relate 😆 🤣 For this wor

25 likes

You’re going to want to save this for your next upper body+back day❤️‍🔥

Targeting stubborn back rolls and sculpting my upper body one workout at a time 💪🏽🔥 3x10 across the board. Control every rep. This isn’t about quick fixes—it’s consistency, discipline, and showing up even when it’s hard. Results don’t lie… stay locked in you got this🥰 #backprogress #upp

76 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

See more