Sculpt a Sexy Upper Body


Sexy shoulders and arms is something every woman wants, and what woman doesn’t want to rock a tank top?

To shape your arms and shoulders into tank-worthy form, it takes more than pulling and pushing the elliptical handles.

A lot of women are scared to get “bulky” with heavy weight training. Sometimes I sound like a broken record, but you cannot get bulky lifting heavy weights. Heavy weight training is the only way to shape your arms, lose extra body fat and stay lean.

After training many women in my fitness career, they become 100% believers of lifting heavy, which make the 5 pound dumbbells stay on the floor collecting dust somewhere. You want a great upper body? You have to work hard, and perform the hard exercises too!

I love the feeling of being able to finally do unassisted wide grip pull-ups, or busting out 30 continuous push ups like its nothing.

These are the types of exercises you want to be able to do for a great upper body. These are also the exercises that a lot of women hate because they are hard to do. You just got to practise! The more you do these exercises, the better you will get, just like anything else in life.

I like the traditional bodybuilding exercises like bent over rows and dumbbell shoulder press. Over the years, I have really surprised myself as to how strong I have become, and that my fitness friends, is the best feeling!

Here is a sample upper body workout I may do.

Just keep in mind that I have been training for years, and some of these exercises may not be suited for everyone. I will perform Super Sets of 3 with 6-10 reps for most sets:

  • Push ups until failure
  • Unassisted Wide Grip pull ups 5-8 reps


  • Dumbbell Flat Bench Chest Press: 6-8 reps with 40 pound dumbbells(45 pounds with a spotter)
  • One Arm Dumbbell Rows: One hand and one knee on a bench keeping back flat, 50 pound dumbbells. 6 reps


  • Dumbbell Chest Fly on an Incline Bench: 25 pounds, 8-10 reps
  • Standing Reverse Fly: 15 pounds, 8-10 reps


  • Bent Over Barbell Rows: using squat rack, 25 pound plates on each side. Bend right forward keeping head up and back flat, using under hand grip. 8 reps
  • Reverse Grip Unassisted Pull ups: 6-8 reps


  • Dumbbell Lateral Raises: down the rack starting at 25 pounds and ending at 5 pounds(yes I did use 5 pound dumbbells, they will feel like 100 pounds) anywhere from 6-15 reps depending at what weight you are at
  • Front raises: holding a 25 pound plate, lifting arms straight up to shoulder level. 8-10 reps


  • 10 Hammer Curls, 10 Regular Curls: 20 pound dumbbells, fists pointing up for 10 hammer curls. Switch grip to palms facing up for 10 regular curls.
  • Medicine Ball Push ups: hands on medicine ball, elbows tucked into sides, bring chest down as close as you can get to the ball. Your triceps will burn! 8-10 reps

This is a lot for an upper body day, and if you are not used to exercises like this you will be sore.

A lot of these exercises are very hard and takes time and practise to perform them correctly, but very worth the end results that you want- shapely shoulders, hard arms and a ripped back!

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