1. Overhead Press
Start by standing tall with a three-to-six-pound dumbbell in each hand. With knees slightly bent, place your feet hip-width apart. Put your shoulders over your hips and lean forward. Inhale as you slowly raise the dumbbells overhead. Once reaching the top, exhale and slowly reduce the weights to the starting position. 10 reps (a total of 30 seconds).
2. Bicep Curls
A lean body requires slim, toned biceps. Cote recommends the bicep curl for lean upper body strength. Weights in both hands work biceps. With knees bent, place your feet hip-width apart. Arms down. Bending your elbows, curl the weights toward your shoulders. Lifting? Exhale. Inhale while lowering the weights. 15 reps (a total of 30 seconds).
3. Bench Press
Start the Bench press with two dumbbells. With knees bent, place your feet hip-width apart. Hold the weights in a "O" shape in front of you. When you draw your elbows back, slowly press your arms open and return to the beginning position with the weights together. Cote advises visualizing sliding both arms across a flat surface. 10 reps (a total of 30 seconds).
4. Work the Shoulders
Start shoulder activation with two dumbbells. Place your feet hip-width apart and bend your knees. Your arms should be straight in front of your shoulders. Keep your palms down. Lower the dumbbells to your thighs and steadily raise them to shoulder height. 10 reps (a total of 30 seconds).
LIKE SAVE SHARE....
5. Work the Triceps
Start with a dumbbell each. With knees bent, place your feet hip-width apart. Hip-hinge forward. Straighten your arms and raise your elbows. Before returning to the beginning posture, bend both arms to bring the dumbbells to your shoulders. 15 reps (a total of 30 seconds).
Pushups conclude these strength workouts for a lean upper body. Plank with your hands outside your shoulder span. Pull both legs back so you're on your toes with your feet hip-width apart. (You can also do a kneeling pushup.) After setting up, lower your chest and push yourself to a high plank. 10 reps.