A majority of women stay away from lifting weights because they want to avoid getting to muscular or big. They are looking to tighten up their physique as appose to putting on size but just aren’t sure of how to go about doing that. Kathleen Tesori understands that and provides an effective workout that will help redefine your entire upper-body. Her quick, and efficient routine is composed of super-sets which allows you to get the most out of your time spent in the gym. Which is exactly what those with hectic schedules and limited time to chase after their fitness goals are in need of. The goal of this routine is to help build a well proportioned physique over time. Making it a perfect routine for those who aren’t looking to put on size but rather develop a nicely toned upper-body.
Try this workout a few times as written to get a good feel for it. When it gets too easy, increase the weight, decrease the rest periods, or change some of the exercises. I think you can make this session work for you no matter what!
PULL-UP AND DIP
I'm not pushing for a ton of reps on these exercises because I know many women who can't perform a full pull-up by themselves. However, I want you to do the best you can by completing the full range of motion through both movements, so feel free to use an assistance machine or bands. You can also use a box and do jump pull-ups.
As much as possible, perform both exercises nice and slowly. Squeeze your lats to pull yourself up on the pull-up, drop slowly on the dips, and keep your arms close to your body. These two movements can be very difficult, but if you can do them unassisted, do!
DUMBBELL PULL-OVER
Dumbbell Pull Overs are one of our favorite Lat exercises because they’re easy to coach and we feel they’re very effective at building bigger and stronger lats when used in conjunction with more compound Back-Training exercises.
In addition to using the traditional style Dumbbell Pull Overs, there are a few other Lat Pull Over variations we also utilize in the Performance U training system.
SEATED ROW AND DUMBBELL CHEST PRESS
Dumbbells should follow slight arch pattern, above upper arm between elbow and chest at bottom, traveling inward over each shoulder at top. No need to drop weights.
To begin the seated row take hold of the handles of your favorite bar (it could be like the one shown). Sit with your back straight while keeping your legs bent and feet against the metal block. Extend your arms feeling your lats stretch. Pull the weight back into your body until the handles touch your abdomen. Seated rows are a staple in any back workout.
TIP
Make sure to bring your shoulder blades as far back as you can and keep your back straight.
Although it's not always popular for women to train chest, it's an important part of developing a balanced, symmetrical physique. Control the weights throughout each rep of the chest press. Get a nice stretch at the bottom of the movement, and squeeze your chest at the top.
REAR-DELT RAISE AND LATERAL RAISE
Although there are many ways to do a rear-delt raise, I prefer to do them bent over and seated. Your rear delts are a small muscle. You can't use a lot of weight while maintaining good form, so don't go too heavy. Drop your shoulders and keep your shoulder blades contracted as you do the movement.
Lateral raises are also difficult, so you may need to drop the weight midway through the set. Keep your shoulders down—don't hunch them up. Concentrate on only using your delts to move the weight.
CURL AND ALTERNATING STATIC CURL
Grab a pair of dumbbells with palms facing out. Allow them to hang at arm's length by your sides. Raise the dumbbell on one side so that the elbow is flexed at a 90-degree angle.
Maintain that position while keeping an upright posture. Then curl the dumbbell in the opposite arm to shoulder. Pause, then slowly lower the weight back to your side. Keep the static hold throughout all the reps of the lifting arm.