One of the Greater Burlington YMCA’s personal trainers, Sarah Gremelsbacker, has a go-to plan for her clients to help them create and stick to their fitness routine. She describes a great beginner-friendly workout split is upper body, lower body, and core—done on three separate days. Described here is her recommended sequence for the upper-body portion of any beginner’s strength-training program.
For the upper body workout, you’ll want to hit all five major muscle groups: chest, back, shoulders, biceps, and triceps. This workout includes one exercise for each group. Follow along in the video below to see the proper form for each exercise.
Upper Body Workout Contains:
- Arm Curl Machine (Preacher Curl)
Chest Press:
You can use free weights or machines for this. Start lying on a bench, hands over your shoulders holding the dumbbells. Lower the weights with elbows at a 45° angle, letting your chest stretch at the bottom. As you press back up, bring your hands slightly toward the center for shoulder stability. Machines offer more guidance, so there’s less to worry about with form.
Lat Pulldown:
This back exercise uses the MAG bar. Sit down with the yellow letters facing you and grab the outer handles. Make sure your feet are flat and the thigh pad is snug. Lean slightly back, push your chest up, and pull the bar down to your chest. Drive your elbows down and back, then return to the top with control.
Shoulder Press:
Similar to the chest press, but done seated with dumbbells. Keep elbows at a 45° angle. Press upward, guiding the weights slightly inward but not too far. Lower slowly and repeat.
Arm Curl Machine (Preacher Curl):
Adjust the seat so your arms rest flat on the pad with no gap. Elbows should be fully supported. Grab the handles and curl your hands toward your shoulders, then lower into a full extension.
Tricep Cable Extension:
Use the plastic knob attachment for single-arm extensions. Set the cable at shoulder height. Step one foot forward, lean slightly in, and drive your elbow back. Extend fully, keeping your upper arm stationary. After finishing one side, switch to the other.
Sets & Reps:
Sarah recommends a rep range of 8–12 for hypertrophy, which is the goal of gaining muscle mass. If 12 reps feel easy, go heavier. If you can’t hit eight with good form, go lighter. Aim for three to four sets per exercise.
About Sarah:
Sarah Gremelsbacker is a certified personal trainer here at the YMCA who loves working one-on-one with clients to help them feel more comfortable in the gym, build strength, and grow their confidence. Strength training is her passion, and she enjoys teaching both strength and hypertrophy techniques. If you see her around the Y, feel free to say hi or ask her any questions!