Upper Body Burn

This upper body workout is a great way to target your biceps, triceps, shoulders, chest, and back – and it can all be done from home!

For this routine, use lighter weights since you will be moving continuously from one move to the next without resting in between. Once you have completed one full round, rest for about 30 seconds and repeat the round again. Drink water in between rounds or as needed.

Upper Body Burn

Forward and side bicep curls x10
Tricep extensions x10
Forward and side lateral raise x10
Double arm rows x10
Rear delt flyes x10
Push-ups x10

Repeat 2 more times with 30 seconds rest in between 

Happy Transformation Tuesday! Be sure to tag us @fairburnitoff once your done, and if you have not seen your Weekly Burn Schedule for workouts, recipes suggestions, tips, and more, then be sure to check it out here. 

Top 3 Arm Moves to do Right Now

I love to work out my arms, and although Elyse is always reminding me to not just focus on one spot since you cannot spot train, today I get to share with you my favorite three arm movements that help you target multiple muscles! 


Arnold Press

Why I Love it: It provides a wider range of motion compared to a regular shoulder press and works multiple muscles, mainly your deltoids (on front and side of shoulder), trapezius (top of shoulder), and triceps (back of upper arm).

How to Perform: Either standing or sitting upright on a bench, hold weights with your palms facing in and elbows bent at your side. Engage your core to help you focus on lifting with your arms and shoulders. Lift your arms up overhead, twisting them open to the side as you do so. Your palms should now be facing forward. Lift your arms high overhead, but no need to straighten your arms completely. Lower arms the same way you lifted them, back to starting position. Repeat 10 to 12 times for 3 sets if using heavier weight. If using lighter weight, repeat 15 to 20 times for 3 sets.


Upright row

Why I Love it: Because it is a compound movement that targets your trapezius, deltoids, and biceps in one movement.

How to Perform: Using free weights or a barbell, stand tall with feet hip width apart and have an overhand grip on the barbell/weights with your palms facing in towards your thighs. Start with the weights resting on your thighs. Make sure your core is engaged, roll your shoulders back, and leading with your elbows, pull the weights up the front of your body to just under your chin. Pause at the top and then lower back down. Repeat 10 to 12 times for 3 sets if using heavier weight. If using lighter weight, repeat 15 to 20 times for 3 sets.

*Important note: Do not jerk your body or use your lower body to help you lift your arms.  Make sure you focus on lifting from your shoulders. If this is too difficult, start with a lighter weight to avoid injury.


Tricep Dips

Why I Love them: Dips are great because they are solely a bodyweight exercise, and as long as you have a couch, chair, coffee table, window ledge, etc., you can pretty much perform them anywhere! Although dips mainly target your triceps, because you are using your bodyweight, dips can also help to target your chest, shoulders, and even forearms.

How to Perform: Using a bench, stable chair, table, etc., position your hands shoulder width apart on the bench. Have your legs straight out in front of you and slide your butt off of the bench so only your arms (and legs) are holding you up. Keep a slight bend in your arms so that you do not hurt your elbows. Being mindful not to let your arms push out to the side (really keep them squeezed in and elbows facing back) and slowly bend your elbows and lower down to about a 90 degree angle. Push down into the bench to lift yourself back up to the starting position. Repeat 15 to 20 times for 3 sets.

3 Exercises to Sculpt Your Upper Body

For a quick upper body burn that sculpts your shoulders, arms, and back, try the three moves below. Complete one set of 10 for each move and then repeat 2 to 3 more times.

Arnold Press x10

Rear Delt Fly’s x10

Tricep Kickbacks x10

Repeat 2 – 3 more times


Remember to try and get your workout in the morning, drink plenty of water, and fuel your body with a great meal to recover! You can whip up a protein smoothie or check out some of our clean recipes here.