Upper Body Strength-Training with Joseph Fahmy (he/him/his)

Warm-Up Suggestions: 

• Treadmill (low speed) 
• Rowing Machine (low speed) 
• Dumbbell Lateral Raise (light weight) 
• Dumbbell Shoulder Press (light weight) 

Workout: 

1A. Seated Dumbbell Shoulder Press: 4 sets x 8-12 reps

Rest 1:30

2A. Dumbbell Bicep Curls (Together): 4 sets 10-12 reps 

2B. Dumbbell Lateral Raise: 4 sets x 10-12 reps

Rest 1:30

3A. Seated Dumbbell Front Raise: 4 sets x 10-12 reps  

3B. Dumbbell Tricep Kickbacks: 4 sets x 10-12 reps 

Rest 1:00 

4A. EZ Bar Biceps Curls: 4 sets x 10-12 reps 

4B. Machine Rear Delt Fly: 4 sets x 10-12 reps

Rest 1:00

5A. Straightbar Cable Bicep Curl: 4 sets x 10-12 reps 

5B. Cable Tricep Pushdown: 4 sets x 10-12 reps 

Rest 1:00

Cool Down Suggestions: 

• Treadmill (low speed) 
• Stretch/Yoga 

Designed by: Joseph Fahmy, BS, CPT