If you’re getting into resistance training, I recommend starting with full body workouts as explained in one of the last beginner series post. Today, let’s when and how it’s appropriate to start splitting your days between upper and lower body.

When are upper and lower body workouts recommended?

When you get to the stage where you are going to the gym 4 times a week then an upper/lower workout split allows you to still train each muscle group twice a week.

As mentioned in the last blog post, you want to target every muscle group at least twice a week for optimal progress and results.

Beginner friendly upper body workout

This workout is composed of 5 exercises that work your major muscle groups: back, chest, shoulders, arms and abs. You will notice that there is no “ab exercise” however you have to engage your abs in order to perform the exercises with good posture. You may not be doing sit ups but you get to work your core!

Aim for 3 sets of 8 to 12 reps per exercise. Rest for up to 1 minute between sets. Take your time and focus on the movement rather than rushing through the reps. You got this!

Read more about the recommended sets, reps, rest and how to choose the right resistance here.

Don’t forget to warm up first and to cool down after the last exercise!

Incline Press Ups

If you can’t do normal press ups yet, please do the incline version instead of press ups on your knees. Being inclined makes it easier but still targets your chest and triceps. Make sure to keep your shoulders, hips, knees and ankles in line. Push your elbows to the back of the room, not to the sides. Harder but better for your triceps and safer for your shoulders! Need a detailed tutorial? Here you go.

Lat Pull Down

To make the most of this exercise, make sure to roll your shoulders back and down and engage your core. Imagine that you’re pulling yourself towards the bar, this will help you keep your shoulder down. When the bar is really close to your upper chest, squeeze your shoulder blades together. Check this lat pull down tutorial.

Dumbbell Alternating Shoulder Press

Pressing one arm at a time is more challenging for your core. Not only you’re working on your shoulders with the exercise but you’re also developing your core stability. Here’s the video tutorial.

Seated Cable Row

Another great back exercise that can really help you feel your upper and mid back muscles. Keep your upper body still and avoid shrugging your shoulders. Learn how to perform this exercise here.

Dumbbell Chest Press

This chest exercise is great to start with, before moving on to the barbell version. Make sure to keep your shoulders against the bench. Having your feet flat on the floor (or a step) is good practice. Take your time and focus on your form rather than the weights you are lifting. Good technique goes a long way! Check out this detailed tutorial.