workout of the week


Miguel Salas

Accompanying last week’s women’s lower body workout routine, we will be providing another work out routine for the upper body.  For this you will need to use weight that feels heavy enough to give you a decent challenge and push your muscles. Don’t worry; it will not make you bulky or “buff” due to the fact that women produce less testosterone than men do; so heavier weight will not produce unwanted results if you are trying to tighten up those arms and get rid of that typically unwanted underarm fat while becoming healthier. Weight training helps burn fat, so the more muscle you build, the less fat you will have. Remember, you won’t be getting much bigger in muscle size. You will be replacing the fat with muscle. You should accompany every work out program with cardiovascular activities for all around better health and results.

As always, you will start off with a light warm-up jog and stretching. Use 5– 15lb weights or higher if necessary, depending on your strength and experience for the following workouts. It should not feel easy, the goal is to tear your muscles so they produce more muscle when they re-build and heavier weight is the ticket to doing so.

Dips: You can do these using a bench or a sturdy chair. Hold onto the sides with your knuckles facing outwards. Dip down to where your arms are at about a 90°angle then come back up. Do 3 sets of 15.

Dumbbell Curls: Hold the dumbbells by your side with your palms facing inward. Curl the weight up while maintaining your elbows in place. As you curl your arm up, your palms should begin to face your chest. Lower back down and do the same with your opposite arm. Do 4 sets of 20, making it 10 in each arm per set.

Tricep Extension: Hold dumbbell above your head with your arm straight up. Keeping the lower part of your arm straight, bend at your elbow so the weight is now behind you. Start off light to get the form correctly and increase the weight as your form gets better. Do 3 sets of 12 for each arm.

Good luck on your workout everybody. Make sure to stretch in between sets as necessary and keep yourself hydrated. You can go to for pictures of how to do the workouts.