Are you looking for an efficient workout routine to tone and strengthen your upper body? Look no further! Our 20 Minute Beginner Upper Body Workout is designed for those who are new to fitness or looking to switch things up. In just 20 minutes, you’ll work multiple muscle groups in your arms, chest, and back, leaving you feeling strong and accomplished. Follow our easy-to-follow instructions and get ready to feel the burn!
Introduction
Are you looking for a workout routine that can help tone and strengthen your upper body? If the answer is yes, then this 20-minute beginner-friendly upper body workout might be what you need.
In this workout, you will target your back, chest, biceps, triceps, and shoulders, utilizing gym equipment such as the seated cable rows, machine chest flies, and DB Bicep curls. Also, you will learn how to properly warm up your upper body and use gym equipment efficiently with the tutorial provided.
Consistency with workouts and nutrition is crucial for achieving your fitness goals, and the importance of nutrition will be emphasized in this article. The workout is in a follow-along style in the video, and a written workout is available too.
So, let’s get started by having a look at the routine containing five different exercises with one minute rest between each set.
Routine
Exercise 1: Seated Cable Rows
The seated cable row is an excellent exercise for targeting the upper back muscles, rhomboids, and lats.
- Sit down on the cable row machine and place your feet on the footrest.
- Grasp the cable with your hands shoulder-width apart, keeping your back straight and your shoulders back.
- Pull the cable towards your body until your hands touch your torso, squeeze your back muscles, and then release.
Do 3 sets of 10 repetitions with a 1-minute rest between each set.
Exercise 2: Machine Chest Flies
Chest flies exercise is designed to help you work on your chest muscles and strengthen your upper chest.
- Sit down on the machine chest fly with your feet planted and your back pressed against the pad.
- Grasp the handles with your hands and press them together in front of your chest.
- Release the handles outward until your arms are fully extended and the machine’s bars align with your chest.
- Slowly return the handles to the starting position.
Do 3 sets of 12 repetitions with a 1-minute rest between each set.
Exercise 3: DB Bicep Curls
DB bicep curl is a brilliant exercise that targets the bicep muscles and strengthens them.
- Stand with your feet shoulder-width apart while holding dumbbells at your sides.
- Keep your elbows close to your torso, palms facing forward.
- Bring your arm up towards your chest, bending at the elbow.
- Pause for a moment and squeeze your bicep, then gradually lower your arm.
Do 3 sets of 10 repetitions on each arm with a 1-minute rest between each set.
Exercise 4: Tricep Extension
The tricep extension exercise aims to target the triceps muscles and strengthen them.
- Stand straight, holding the dumbbells behind your head with arms fully extended.
- Gradually lower the dumbbells behind your head by bending your elbows.
- Pause for a moment, and then raise the dumbbells overhead, straightening your arms.
Do 3 sets of 12 repetitions with a 1-minute rest between each set.
Exercise 5: Shoulder Press
The shoulder press targets the deltoid muscles in your shoulder, promoting strength and stability.
- Hold a dumbbell in each hand and stand with your feet shoulder-width apart.
- Elevate your arms till your elbows are at a 90-degree angle.
- Press the dumbbells above your head till your arms are fully extended.
- Gradually lower the dumbbells to shoulder-level and repeat.
Do 2 sets of 8 repetitions with a 1-minute rest between each set.
Tutorial
Now that you know all the exercises, let’s dive deeper into the tutorial to make sure you perform them with the correct form and avoid the risk of injury. Following a routine’s correct form leads to incredible results. Let start with a few tips for using gym equipment.
Using the Seated Cable Row
- Sit down on the cable row machine and place your feet on the footrest.
- Pick the grip handle that suits your preferred hand position. (close grip, wide grip, neutral grip).
- Keep your back straight and support your shoulder blades down and in.
- Pull the resistance towards your torso. Your body needs to stay in place to isolate the upper back muscles.
Using the Machine Chest Fly
- Sit down on the machine chest fly with your feet planted and your back pressed against the pad.
- Grab the handles by placing your hands on the levers.
- Start with your arms stretched out in front of you.
- Slowly release your arms in an outward position.
Using the DB Bicep Curls
- Pick up a dumbbell in each hand.
- Maintain a straight spine, chest up, and shoulders back.
- Keep your elbows close to your torso throughout the movement.
- Raise the dumbbell toward your chest by curling your elbow.
Using the Tricep Extension
- Hold one dumbbell with both hands.
- Stand straight, with your feet shoulder-width apart and one foot in front of the other.
- Embrace the dumbbell with both hands overhead.
- Gradually lower the dumbbell behind your head till your forearms touch your bicep.
Using the Shoulder Press
- Begin this exercise by standing with your feet shoulder-width apart.
- Hold the dumbbells and position them above each shoulder.
- Press the dumbbells up until your arms are fully extended.
- Return the weight back down to the starting position.
Nutrition
Workouts are critical for achieving fitness goals, but to see real results, nutrition must be in check. Understand what you are consuming and how it contributes to your fitness goals. Here are six nutrition tips to help you get started:
- Drink at least eight glasses of water a day
- Consume protein-rich food
- Focus on eating carbohydrates before workouts
- Don’t forget healthy fats
- Eat more greens and fruits
- Cut off junk food
Conclusion
In summary, whether you are a beginner or an experienced gym-goer, this 20-minute beginner-friendly upper body workout is perfect for those looking to tone and strengthen their upper body.
Not only have we covered the routine, but this tutorial provides guidance on how to use gym equipment, how to warm up your upper body, and the importance of nutrition for achieving your fitness goals.
So why wait? Many great things begin with small steps, and this workout is perfect for those seeking an introduction to upper body workouts.
FAQs (Frequently Asked Questions)
- How many exercises are there in this workout routine?
- There are 5 exercises in this workout routine.
- Can I do this workout at home?
- This workout requires gym equipment, so it’s best to do it at a gym.
- How long should I rest between each set?
- You should rest for 1 minute between each set.
- Is there a written workout available?
- Yes, a written workout is available.
- Can nutrition really impact my fitness goals?
- Yes, nutrition is essential for achieving fitness goals.