• Autumn Bates, CCN, MS

My Go-To Upper Body Circuit For Strong, Sculpted Arms

Updated: May 27

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Earlier this week, I shared one of my all-time favorite upper body workouts on my Instagram story. I use this routine about two times a week to keep my entire upper body and postural muscles strong! Let me also clarify, I am naturally extremely weak in my upper body. In fact, I didn't even start incorporating upper body/back exercises into my routine until about three years ago because I was embarrassed by my inability to do basic moves like pushups and bicep curls.

If you are less strong in your upper body, you can still use this routine! I recommend starting off with lighter weights (3-5lb to start). As you get stronger and stronger, you can begin challenging yourself with heavier weights - this is where the real sculpting magic happens! I use about 12lbs for the first two circuits and 5-8lbs for the final two circuits. But this took me YEARS to get to this point! Listen to your body ~ if it's ready for a challenge, then bump up the weight! And remember, proper form is everything, so if you are using too heavy of a weight that isn't allowing you to use proper form, then drop down to a lower weight.



Autumn's All-Time Fave Upper Body Routine

Go through 2-3 rounds of each circuit! Try to limit your rest between each round to 15 seconds. Allow for 30-60 seconds of rest between each circuit. I recommend warming up with a 20-30 minute walk or 5-10 minutes on a row machine.


Circuit #1 ~ using 5-12lb dumbbells

Bicep curls x 15 reps

Shoulder press x 12 reps

Overhead triceps extension x 15 reps (drop down to 1 dumbbell for this)


Circuit #2 ~ using 5-12lb dumbbells

Bent over row + triceps extension x 10 reps

Rear flys x 8 reps

Upright rows x 6 reps


Circuit #3 ~ using 5-8lb dumbbells

Arnold press x 10 reps

Hammer curls x 15 reps

Lateral raises x 10 reps


Circuit #4

Plank row to press x 6 reps/side (use 3-5lbs for this)

Tricep dips x 15 reps

Pushup x 8 reps


Make sure to properly refuel post workout! Try adding THESE 3 ingredients to your smoothie for maximum recovery! Remember, you don't have to eat IMMEDIATELY after your workout. Just make sure that you're having nutrient packed food all day long and your muscles will get all the recovery it needs!



And make sure to tag me in your Instagram photos @AutumnElle_Nutrition so that I can see your post workout meal creations and sweaty selfies!


xx

Autumn

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Manhattan Beach, CA

90266​

info@autumnellenutrition.com

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Medical Disclaimer

This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors, nutritionists and/or qualified health professionals regarding specific health questions. Neither Autumn Elle Nutrition nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.

© 2020 by Autumn Bates, CCN