271 followers

Follow

Follow

Follow

1/9

775 saved

451

12

Upper Body Gym Day

Here’s my machine rotation for my upper body days !

Slowly but surely increasing the weight and adding new machines

#upperbodycircuit #gymbeginner #vsgjourney #gastricsleevejourney

2025/4/24 Edited to

An effective upper body workout can significantly enhance your strength and physique. Incorporating a variety of machines into your routine not only helps target different muscle groups but also prevents workout monotony. Machines like the Cable Row and Lat Pulldown are excellent for building back strength, while the Chest Press and Tricep Press provide necessary resistance for developing chest and arm muscles. Tracking your progress, such as increasing weights or reps, is essential for continual improvement. For those on a weight loss journey, focusing on machines that utilize multiple muscle groups can maximize calorie burn. Don’t forget to pair your workout with a proper nutrition plan, which includes adequate protein to fuel muscle recovery. Also, consistency is key—aim for at least two to three upper body sessions each week. To connect with other fitness enthusiasts, consider sharing your journey using social media platforms and hashtags like #upperbodycircuit or #gymbeginner, which can also provide motivation and accountability. This routine is particularly beneficial for individuals on specific fitness journeys, such as those undergoing a gastric sleeve procedure, offering tailored support as you progress in your fitness endeavors.

12 comments

TheGamerGriffin

You are doing 4 back exercises. I would stick to the cable row and lat pulldown. Chest fly is great, I like the bench press better but chest press is the same. I would add tricep push downs and preacher curls and hammer curls. Also add some shoulder stuff like lateral raises and overhead presses.

ℂ𝕦𝕣𝕧𝕪 𝔹𝕒𝕕𝕕𝕚𝕖🖤🥀

that's my upper body day and I go to PF also 🙂

Related posts

A woman with her back to the camera is seated at a gym machine, holding a bar behind her neck. Text overlay reads 'MY FAVORITE UPPER BODY MACHINE WORKOUTS'.

Two split images show a woman performing seated cable rows. The left image shows her pulling the handle towards her, and the right shows her extending her arms. Text overlay indicates 'SEATED CABLE ROWS 10 REPS 3 SETS'.

Two split images show a woman performing lat pulldowns. The left image shows her arms extended upwards, holding the bar, and the right shows her pulling the bar down to her chest. Text overlay indicates 'LAT PULL DOWN 10 REPS 3 SETS'.

MY FAV UPPER BODY MACHINE WORKOUTS💪🏽

heyy yall here are some of my machine only favorite upper body workouts that helped with those back and arm gains 💪🏽 -First we got seated cable rows. These are great for hitting those back muscles and not too difficult to do either especially for beginners! - Second, lat pull down! Don’t ever sk

257 likes

Upper Body ( Back ) Routine 💪🏽🏋🏽

Here’s a cute little slideshow of my current back day routine. When I realized that building that back was the secret to getting that small waist illusion, the game changed for me. I use to be a glute gym girlie only but now you can’t pay me to skip an upper body day. #backworkoutroutine #gymgir

255 likes

upper body workout! ✨🌸

#workout 🏋️ #upperbodyworkout #bodytransformation #gymgirl #gym

22 likes

An elliptical machine at Planet Fitness, with text indicating an 'Elliptical 10 minute warm-up' for an 'Arms & back' workout.

A purple Planet Fitness lat pulldown machine, with text overlay 'LAT PULL DOWNS 12X3' on the gym floor.

A Planet Fitness arm pull machine with weight stacks, viewed from a user's perspective, with text 'Arm pulls 10X4'.

Planet fitness : Arms & Back!💪🏼🔥

Warm up: Eliptical -10 minutes Lat pull downs -10X3 Arm pulls- 10X4 Back extensions- 20X3 Shoulder press - 10X3 Tricep press- 15X3 Torso rotary- 25X2 (each side) Elevated row-12X3 Cool down: treadmill (incline 7)- 10 minute jog #planetfitnessworkout #workoutideas #Lemon8Diary #m

3726 likes

POV it’s Upper body Workout Hourglass edition 🤍

#upperbodyworkout #upperbody #workoutforwomen #gymtime💪🏼💪🏼💪🏼 #hourglassbodyworkout

117 likes

A woman in a black sports bra and leggings takes a mirror selfie in a gym, flexing her bicep. Text overlay reads "DUMBBELL ONLY WORKOUT FOR TONED ARMS," indicating the workout's focus.

A split image shows a woman from behind demonstrating "HAMMER CURLS 3X10" with dumbbells. The left shows the starting position, and the right shows the mid-curl position.

A split image shows a woman demonstrating "SINGLE DUMBBELL CURL 3X10." The left shows her holding one dumbbell curled up with both hands, and the right shows the dumbbell lowered.

TONED ARMS WORKOUT (DUMBBELL ONLY) 💪🏽

here is a dumbbell only toned arms workout that takes less than 25 minutes to do! I love these workouts for slimming down my arms and giving them a toned and defined look! 1. Hammer Curls 2. Single dumbbell curl 3. Dumbell flys 4. Bicep curls I repeat this circuit 3 times and do ea

7794 likes

hit a full upper body workout 🤝🏽

#lemon8challenge #lemon8badgehunt #workout

367 likes

we don’t skip upper body over here 👏🏼

#upperbody #workout #fyp #ootdforgym #upperbodyworkout

282 likes

A woman with her back to the camera, wearing a dark grey athletic romper, holding a dumbbell. Text overlay reads 'HOT GIRL UPPER BODY' and '[4 exercises]', indicating an upper body workout guide.

A woman demonstrates the Lat Push Down exercise using a cable machine, shown in two frames. She wears a dark grey romper. Text indicates 'Lat Push Down 3x10-12'.

A woman performs the SA Cable Row exercise, kneeling and pulling a cable handle, shown in two frames. She wears a dark grey romper. Text indicates 'SA Cable Row 3x8-10'.

POV U WANT A HOT UPPER BODY✨ 45 Min Back/Bis

Girlies, i know we’re all busy and on the go, and we DEFINITELY don’t have time to be dragging our feet at the gym! 🤌🏼 Here are 4 of my favorite exercises for the back/bis, to create that beautiful toned upper body in 45 mins or less✨ You know i got you, always🩷 #Lemon8partner #upperbodyidea

140 likes

A woman in a white crop top and dark leggings takes a mirror selfie in a gym locker room, with text overlay "MY FAV UPPER BODY MOVES" indicating the article's theme.

A woman performs lat pulldowns on a gym machine, viewed from behind. Text overlay indicates "4 SETS OF 10 LAT PULLDOWNS" as part of her upper body workout.

A woman performs lat raises with dumbbells in a gym, facing forward with headphones on. Text overlay indicates "4 SETS OF 10 LAT RAISES" for her workout routine.

my fav *UPPER BODY WORKOUTS*

hi guys! i wanted to share my current favorite upper body moves. shoulders are definitely my favorite muscle group to train. i love how strong and sculpted they look. i’ve also been really into cable exercises lately, especially lat pulldowns and cable rows. the resistance on cables is amazing for

1260 likes

A 'Before and After' comparison showing a woman's back transformation, with the 'After' image displaying a more toned and muscular back, labeled 'Sexy back workout'.

A woman performing seated cable rows at a gym, viewed from the back, with text indicating 'Seated cable rows (3x10)'.

A woman performing assisted pull-ups at a gym, viewed from the side, with text indicating 'Assisted pull ups (3x until failure)'.

POV: your next upper body workout ⭐️

Hey yall here is my go-to workout for a sexy and toned back: The workouts: - Seated cable row (3x10) - Assisted pull ups (3x until failure) - DB flys (3x10) - Bent over rows (3x10) - Lat pull down (3x10) I usually hit upper body once a week or every two weeks depending on the season (bu

4675 likes

Upperbody for Beginners

Video version #upperbodystrength #upperbodyworkout #dumbbellworkouts #gym #fitness

946 likes

🔥 Upper Body for Beginner Gym Girlies 💪🏽

Warm-Up (5–7 mins) • Arm circles (forward/back): 30 sec each • Wall or incline push-ups: 10 reps • Light dumbbell shoulder press: 2 x 10 • Band pull-aparts or air punches: 30 sec 💜💜💜💜💜 Superset 1: Chest + Triceps 1. Dumbbell Floor Chest Press – 3 x 10–12 2. Overhead Dumbbell Trice

158 likes

Upper body workout for that toned back🏋🏾‍♀️💪🏾🔥💯

#bodytransformation #summerbod #upperbodyworkouts #backworkout #gymmotivation

16 likes

Upper body workout for that toned back🙌🏾🏋🏾‍♀️💪🏾

#bodytransformation #summerbod #upperbodyworkouts #gymmotivation #backworkout

15 likes

upper body workout ✨

#upperbodyworkout #gymgirl #workoutroutine #gymmotivation #gymgirls

67 likes

Upper body workout

Today’s workout was a full reset for my upper body + core. Calisthenics-based movements, intentional stretches, strength training, and a sauna session to wrap it all up. There’s just something about doing it for you, no noise, no pressure, just showing up and building brick by brick. Save for la

47 likes

Upper Body Workout for Beginners!!

#beginnerworkout #beginnergymworkout #upperbodyworkout #beginnerfitness

181 likes

A woman's back view, with dotted lines illustrating an hourglass shape, promoting a beginner upper body workout to achieve this figure. Text overlay reads "HOURGLASS UPPER BODY WORKOUT *BEGINNER VERSION* SWIPE."

A woman performing close-grip pull-downs on a gym machine, viewed from behind, demonstrating the first exercise for an hourglass upper body workout.

A woman performing barbell rows in a gym, bent over with the barbell, viewed from behind, as part of an hourglass upper body workout routine.

Beginner hourglass upper body workout

Only 4 exercises for this beginner workout! This is perfect for beginners or anyone who wants to enhance their hourglass shape.⏳ During this workout we focus on growing our back and shoulders. The bigger your back & shoulders are, the smaller your waist appears, giving you the perfect hourglass

2574 likes

Upper body workout for that snatched waist🏋🏾‍♀️⏳🙌🏾

#bodytransformation #upperbodyworkout #gymlifestyle #backdayworkout #gymmotivation

7 likes

Easy 30 minute Upper Body Day ! SAVE ! ✨

#backdayexercise #backday #workout #gymbaddies #backworkout

551 likes

Upper Body dumbbell workout 4 week transformation

9258 likes

A person in a gym bathroom mirror selfie, flexing their bicep, with the text "BACK & BICEP WORKOUT" overlaid.

A gym interior featuring a purple lat pulldown machine, with the text "LAT PULLDOWNS" overlaid.

A yellow and black cable machine in a gym, with the text "FACE PULLS" overlaid.

upper body workout (back/bicep)

Happy new years everyone🎉 -Hit a pull day focused (back and biceps) lift today so here is everything that was included -lat pulldowns, face pulls, rear delt flys, barbell bicep curls and single arm cable rows -I typically finish off my upper body days with core workouts and 15-30 min of cardio

96 likes

Full upper body workout

PUSH WORKOUT FOR ALL FITNESS LEVELS 🫶 — because we love high volume workouts over here . hope you guys love this one! The shoulder and chest pump was too good . Make sure to save & share w ur gym bestie so u guys can do. #Fitness #gymmotivation #bodytransformation #fitnessjourney

593 likes

A woman in black gym attire stands in a gym with punching bags. Text overlay reads "HOURGLASS ROUTINE Slim-Thick Workout Routine" with a graphic of an hourglass figure. The image promotes a workout plan for sculpting an hourglass shape.

Text outlines a 7-day gym routine focusing on glutes/legs (3 days), back/abs (2 days), arms (1 day), and 1 rest day. It emphasizes hypertrophy rep ranges and deep core work for a feminine shape without bulky obliques.

Details Day 1 of the workout: Glutes + Hamstrings (Glute Isolation Day). It lists exercises like Hip Thrust Machine, Cable Kickbacks, Seated Leg Curl, Romanian Deadlifts, Glute Hyperextensions, and Abduction Machine, with accompanying line art illustrations.

Slim-Thick Gym Split: Glutes, Waist & Upper Body⏳

How I’m Sculpting My Hourglass Figure at the Gym (Machines + Free Weights Only) So I’m gonna let you in on the exact workout routine I follow to build and keep my hourglass shape—all with machines and free weights, no random HIIT classes or barbell squats needed. Just straight up sculpting. This

3639 likes

upper body day✨🥰

#gymmotivation #gymgirlie #upperbodyworkout

41 likes

Full Upper body workout 🔥

#workout #upperbodyroutine #upperbodyexercises #workoutforwomen #dumbbellonlyworkout

908 likes

Upperbody Routine

Sped up lol #upperbodyday #gym #fitness #backday

318 likes

Save this upper body workout for that toned back💪🏾🏋🏾‍♀️💯🔥

Upper body days used to be my least favorite… now they’re one of the biggest reasons my physique has changed. 💪🏾✨ Consistency always beats motivation. Show up, do the work, and trust that every rep is getting you closer to your goals. What’s your favorite upper body exercise? 👇🏾 #bodytransfor

15 likes

Quick and effective upper body workout #gymmotivation #fitnesstips #gymtok #fyp

149 likes

LEAN “TONED” ARMS - LIGHT WEIGHTS WORKOUT 🏋️‍♀️💪🫶✨🧘‍♀️ dumbbells only!!! ( read caption!!) 20 reps - each exercise (11 exercises) 2 rounds (one w/ 2.5 lb dumbbells, one w/ 5 lb dumbbells) it’s about a 15-20 minute workout & you can repeat the entire thing twice (total of 4 rounds) if ur cra

1924 likes

Upper Body HIIT Burn (Arms, Chest, Back, Upper Abs

SCULPT, SWEAT, & BURN! This upper body HIIT workout targets your arms, chest, back, and upper abs in one powerful, fat-burning session! Expect to burn around 700 calories while toning and building definition in all the right places. 🔥 Tone your arms & back for posture and strength 🔥 Ta

2040 likes

Let’s tone these arms💪🏾 Save & thank me later 💕 If your ready for Real Results!! Hourglass & Glutes Challenge starts Sept 15th! Win $500 Cash Prize💰 Click the Link in my bio to join‼️ Follow @channy.fit for more🫶🏾 #workout #fitnessmotivation #fitnessjourney #fyp #backexercises

2617 likes

#armday #backday #the gym 💪🏽 #backandforth #nybenahiesha

2297 likes

A woman in a black sports bra and blue leggings takes a mirror selfie in a gym, with text overlay "TONED UPPER BODY WORKOUT FOR THE GYM".

A woman in a grey hoodie and blue leggings performs pull-downs on a gym machine, with text overlay "Pull downs 4 x 10".

A woman in a grey hoodie and blue leggings performs half bicep curls with dumbbells in a gym, with text overlay "Half bicep curls 3 x 10".

TONED UPPER BODY WORKOUT FOR THE GYM 🦋

Don’t forget to check out my Tiktok for the full video & for more workout inspo 💖 #workoutvideo #upperbodyworkout #upperbodyworkout #upperbodyroutine #backworkouts #workoutsforwomen #workoutoutroutine #workoutaesthetic #armworkout

203 likes

Upper body gym day 🏋️‍♀️

Did back, arms, chest, shoulders! #gymtime💪🏼💪🏼💪🏼 #work out 💪 #upperbodyworkout #fyp #viral

0 likes

Upper Body Beginner Friendly 🌸🌸

📌📌Link in Bio: Complete Slim Thick Guide📌📌 ✨Upper Body Shy Girl Edition Workout 1. Dumbbell Front Raises • Target: Shoulders (front deltoids) • Description: Hold a dumbbell in each hand at thigh level, palms facing your thighs. Raise the weights in front of you to shoul

4522 likes

A 5-day gym workout schedule by @NourishwithMK to build strength, burn fat, and feel amazing. It details daily routines: Push, Pull, Legs, Upper Body/Core, Full Body, and Weekend Rest. Each day lists specific exercises and cardio. Tips for best results include protein, water, sleep, and consistency.

5-Day Gym Workout Schedule to Build Strength & Burn Fat 💪🔥

Looking for a simple gym routine that actually works? Save this 5-day workout schedule and stay consistent! ✨ Monday – Push (Chest, Shoulders & Triceps) ✨ Tuesday – Pull (Back & Biceps) ✨ Wednesday – Legs & Glutes ✨ Thursday – Upper Body & Core ✨ Friday – Full Body ✨ Weekend

106 likes

Toned Upper Body Workouts 🔄 Building Muscle Tips✨✨

So, you’ve got upper body goals. And now you’re wondering: Do I want my arms to look tight and toned? Or do I want to build them up and see real muscle definition pop out of my sleeves? Either way, you’re in the right place. This post is going to get super real, super detailed, and super support

346 likes

A woman from behind, wearing a white sports bra and light green leggings, holds a phone in a gym. Text overlay reads "45 MINS BACK WORKOUT" and "getting a defined back," introducing a back workout routine.

A woman from behind, wearing a maroon long-sleeve crop top and leggings, performs lat pulldowns on a machine in a gym. Text overlay indicates "LAT PULLDOWNS 4X10."

A woman from behind, wearing a maroon long-sleeve crop top and leggings, performs seated rows on a machine in a gym. Text overlay indicates "SEATED ROW 3X10."

*45 MINS* back workout

hi guys! this is a quick and easy back routine that i love! the best way to get that hourglass shape is by building your upper body too. i used to be one of those people who only trained legs, but let me tell you, training upper body gave me all the results i was looking for. having a strong back n

829 likes

A woman in olive green workout attire takes a mirror selfie in a gym locker room. The image introduces an upper body workout routine, with text overlaying the photo that reads "Your next upperbody workout."

A woman performs an Incline Bench Press with dumbbells in a gym. She is lying on an incline bench, holding dumbbells up. The text indicates "Incline Bench Press 4x15" with a tip to keep elbows about 45 degrees away from the body.

A woman performs a Dumbbell Lying Rear Lateral Raise in a gym. She is lying face down on an incline bench, lifting dumbbells to her sides. The text indicates "Dumbbell Lying Rear Lateral Raise 4x20" with a tip on feeling the exercise in the rear deltoids and back.

Your next upperbody workout...

Your next upperbody workout... Incline Bench Press 4x15 -TIP: keep elbows about 45 degrees away from body Dumbbell Lying Rear Lateral Raise 4x20 -TIP: you should be feeling it here (your rear felt) and back. If not try taking a slight pause at full range of motion or at the top of lift before

135 likes

Upper body hour glass workout

This is my go to upper body hourglass workout With each set, I did 4 x 12 and then ended off with 20 minutes on the stairmaster and then 20 minutes in the sauna followed by a deep dynamic stretch. ✨Outfit Details: from Oner Active #hourglassworkout #gymshark66 #gym #upperbodyrout

193 likes

💪✨ 7 Day Beginner Gym & Workout Routine ✨💪

❄️ New year, new season to build strength and confidence! If you’ve been wanting to start your fitness journey but don’t know where to begin, this beginner-friendly winter gym routine is here to guide you! 💪 From strength training to cardio and active recovery, this plan is designed to help you fee

6341 likes

My personal fave upper body day 💪🏽😌🦋

I love leg days with my whole heart, but there’s just something about a good back day. 😌 Also, I feel like people either love upper or lower, but never both. 👀 I’m the both. Just happy to be there tbh. 😂 are you team legs 🦵🏽or team upper 💪🏽? I’m curious. Lol Workout deets: 3x8-10 Lat Pulldown

88 likes

A collage showing a woman in a gym performing upper body exercises with dumbbells. Text overlays read "SHY GIRL UPPER BODY WORKOUT dumbbell only | stay in one spot." The images show her doing seated presses and bent-over rows.

Two images show a woman demonstrating the 'Seated dumbbell press' exercise. The left image shows her holding dumbbells at shoulder level, and the right image shows her extending them overhead, with instructions on form and tips.

Two images show a woman demonstrating the 'Dumbbell bench press' exercise. The left image shows her lying on a bench with dumbbells at chest level, and the right shows her pressing them upwards, with instructions and tips.

Shy Girl Upper Body Workout (Dumbbell Only)

Whether you're new to the gym or just feeling shy, here is an amazing upper body workout where you can stay in ONE spot the whole time! And another upside - all you need is dumbbells and a bench. Here's the workout: Seated Dumbbell Press - Put the seat at about a 30° incline - Posit

648 likes

upper body workout (push day)

This mornings workout! I absolutely LOVE working my upper body and I wish I had the same mindset for leg days😭 - reminder to not skip upper body ladies!! #upperbodyworkout #pushday #gymmotivation #fitnesslifestyle #workoutroutine

60 likes

Workout with me Upper body

#workout #gymday #weightloss #upperbodyworkouts #crunchfitness

56 likes

🔥 Upper Body Sculpt + Fat Burn 🔥

Slim your arms, sculpt your back, and define your abs with this fat-burning upper body workout! Expect to burn 700+ calories and finish STRONG with cardio boosters. ✅ Sculpted arms & shoulders ✅ Toned back & abs ✅ High fat burn for definition Tip: Short rest, steady pace, and contro

741 likes

my dumbbell only upper body workout routine

I know that going to the gym can be pretty intimidating, especially all of the cables and the machines. So here is an example of my dumbbell only workout routine that helps get my workout in without all the stress of navigating the machines and stuff at the gym! I just grab a pair of 10 pound dumbb

74 likes

Upper body workout 🏋🏼‍♀️

My boyfriend gave me his workout routine for his upper body but I change some workouts to ones I like and ones I know that I can perform better. Upper body workout: • Assisted Pull-ups 4x5 - I work on my pull-ups to where I can do a pull up with just body weight • Lat pulldowns 4x10 - T

50 likes

Upper body mobility split stance thoracic rotation

My workout program link in bio JOIN NOW🤩 #Fitness #fitnesscoach #gymmotivation #bodytransformation #upperbodystretch

133 likes

Upper Body Gym Workout 👇

Bench press: 4x8-10 Lat pulldowns: 3x10-12 Lateral raises: 3x10 Tricep pressdowns: 3x12-15 #upperbodystrength #upperbodyroutine #upperbodystrengthtraining #gymideas #upperbodyworkout #gymworkout

19 likes

See more