Free personalized workout plan

2 Day Upper Body Balance Routine

By Holly Blumenberg

Experience
Beginner (1-2 years)
Time
66 minutes/day | 2 days/week
Good for
Build Muscle
Equipment
2 x Dumbbell, Bodyweight, Pull up bar
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

This workout focuses on the upper body so that women can bring their body into better balance. Oftentimes women feel as though they are out of proportion, with the lower half of their body being larger than their upper half. This two day workout focuses on the upper body to resolve that issue, incorporating exercises for the shoulders, back, and chest. These three muscle groups together are the key to more toned and defined upper body, and will help add some muscle mass to bring your proportions into better balance. Beginners looking for a balanced figure and to familiarize themselves with resistance training with only 2 days per week should give this workout a shot!

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Workout Overview

Week 1

Day 1: Upper Body Balance Routine A

Day 2: Upper Body Balance Routine B

Day 3: Rest

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest


Upper Body Balance Routine A

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Seated Dumbbell Shoulder Press
3 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Standing Dumbbell Upright Row demonstrationPlay Standing Dumbbell Upright Row demonstration
3 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Bent Over Two-Dumbbell Row
3 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Lateral Raise
3 sets, 6 - 10 reps, (rest 60s)
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
3 sets, AMAP reps, (rest 60s)
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
3 sets, AMAP reps, (rest 60s)
Show Alternative Exercises

Upper Body Balance Routine B

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Standing Dumbbell Upright Row demonstrationPlay Standing Dumbbell Upright Row demonstration
3 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Seated Dumbbell Shoulder Press
3 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Lateral Raise
3 sets, 6 - 10 reps, (rest 60s)
Show Alternative Exercises
Bent Over Two-Dumbbell Row
3 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
3 sets, AMAP reps, (rest 60s)
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
3 sets, AMAP reps, (rest 60s)
Show Alternative Exercises

Date Created: 6/4/2018, UTC


Last Updated: 6/5/2021, UTC

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