Complete UPPER BODY Workout | Arms Back Chest | Beginner Friendly | Bola16

We've got an upper body workout today! You'll need a set of light to medium dumbbells, but you can always find alternatives at home if you don't have any.

This is a supplementary video to the new Get Peachy Booty Program with Bret Conteras. Check it out in the link below and feel free to share this free program and visit Bret on his socials below.

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IMPORTANT DISCLAIMER: Some people may see my video titles as click-bait. YouTubers optimise their video's meta data for discovery due to how the algorithm is like. This isn't anything new. Most people who've been watching YouTube for years would understand this. If you're unhappy and get triggered by this, well, this channel isn't for you then. I’ve provided free workout schedules and programs since day 1 and have always optimised my meta data as such so that's not going to change.

Having said that, it doesn't mean the workout do not work. You will still see results by following a suitable program schedule, watching your diet, being in a deficit or surplus (based on your goals), doing exercises in good form, etc. These are all equally important factors. You're not going to get abs, grow a booty, grow biceps magically from 1 or 2 videos, in 1, 2, 3 or 4 weeks cause everyone is different. I've explain multiple times throughout videos throughout my channel over years that it takes time and lots of factors, so don't take a video title out of context. Targetting fat loss is not scientifically proven. Everyone is different and it takes time.

When doing any home workouts, do take precaution to exercise in a safe environment, and if you need help or you're not seeing results, I suggest seeing a health and fitness professional to give you tailored advice on your exercise form and dietary needs. I am not a medical professional and what I share on my channel are my views and what has worked for myself. Your health and safety is the utmost importance so find out what works for you.

We've got an upper-body workout today.

We're working our back, chest, and arms.

You can hop onto my website for more
details and to find a day-by-day schedule.

We're getting more interactive this time,

so submit your measurements and progress
so I can feature your results in a video.

Bret and I will also be answering your
questions, so drop a comment down below,

and you can also join my Discord server if
you're looking for workout buddies.

Shout out to Bret for working with me on this!

This program is completely free,

so all you have to do is to put that effort
in, and you're gonna get peachy.

So smash that like button, share
this with anyone who needs it,

and let's get into the workout.

We'll need a set of light and
heavy dumbbells for this workout.

If you don't have any, just get
familiar with the exercises,

and use alternatives
you can find at home.

We've got four supersets
repeated twice, with rest in-between.

Sit on a mat and we're
gonna start with chest press.

Set your dumbbells on your hips with your
knees bent, then slowly lay back on the mat.

Press the weights up over your chest
by contracting your triceps and chest.

Slowly lower the weight
until both elbows touch the mat,

then press dumbbells back to the starting position.

Have your dumbbells tilted at 45 degrees, so they
don't knock one another when you press up,

and make sure your elbows
aren't flaring out to 90 degrees.

Keep them at around
45 degrees or less.

Don't lock your elbows if
you're lifting heavy weights.

Now moving on to chest fly.

We'll take a few seconds rest
to get ready for the next exercise.

Use lighter weights for
this exercise if you can.

Again, press the weights up over your chest
with your palms facing each other in a neutral grip.

Lower the weights down in an arching
motion, keeping a slight bend on your elbows.

When your elbows hit the floor, squeeze the
dumbbells back together in an arching motion.

Focus on squeezing your pecs.

We're done with this set!

Pause the video and
get sufficient rest,

and we'll repeat this
superset one more time.

Again, make sure you press the
dumbbells tilted at 45 degrees,

and your elbows at around 45 degrees.

Squeeze your pecs.

Now, shift to lighter weights and
get ready to do some chest flies.

Keep a slight bend on the elbow,

and squeeze the dumbbells
together in an arching motion.

Now, we're done with this superset.

The next superset focuses on
your back and biceps.

Next, we have bent over row.

Stand upright with your dumbbells
by your side in a neutral grip.

Hinge on your hips until your torso
is almost parallel to the floor,

then pull the dumbbells
towards your body,

and drive the elbows behind the body
while retracting your shoulder blades.

Slowly lower the dumbbells back to the
starting position in a controlled manner.

Avoid bouncing
up and down too much.

We are moving on to bicep curl.

Take a few seconds rest to get into
position, and let's start by standing upright.

Hold the dumbbells
with palms facing forward.

Keep your upper arm stable then bend
at the elbow and lift the dumbbells up.

Make sure your elbows are tucked in
and not moving around while doing bicep curls.

Only your lower arms are moving,
and do it slow and controlled.

Don't swing your upper body.

Keep your core tight
and shoulders relaxed.

We're done with the first set!

Take some time to rest, and
we're gonna start the second set.

We have bent over row again.

Make sure you're not bouncing
up and down too much.

Don't use the momentum
to bring the weight up.

A little bit of bouncing is fine, but do
the exercise in a controlled manner.

Great work! Now, let's do some bicep curls.

Set yourself up in the upright
position, then curl the weights up.

Do it slow and controlled and
don't swing or move your upper arms.

Keep them still.

We're done with
the second superset!

Pause the video for a longer break.

The next exercise is shoulder press.

Start by standing upright
with a neutral, straight back.

Bring the dumbbells above your shoulders,
then press upwards over your head in a controlled manner.

Try to not knock your dumbbells and
also don't lock your elbows,

especially if you're using heavy weights.

We're doing lateral raise after a short rest.

I'll normally opt for lower
weights for this exercise,

as we are using smaller
muscle groups for this.

Again, stand upright, back straight.

Hold your dumbbells in a neutral grip, then
raise your dumbbells up to your shoulder level,

with a slight bend on your elbows.

Then lower your dumbbells down slowly.

Do not swing, don't use the momentum,

focus on using your lateral delts.

Don't go over your shoulders if your
focus is not on training your traps.

We're done with this set!

Take a longer break here
to rest up those muscles,

and we have one more
set to go for this superset.

We're halfway through the workout
guys, keep it up! Not long to go.

Let's start with shoulder press again.

Make sure your back is not
arched and focus on your form.

Moving on to lateral raise straight away.

Switch to lighter weights.

Make sure you're not swinging
your body when you're doing it.

Focus on your lateral delts.

That's it for this superset! You've done well.

We have one more superset left to go.

Pause the video for a longer break.

We're gonna be working our
triceps and upper back next.

Let's start with overhead tricep extension.

Stand upright, back straight
with dumbbells over your head,

keeping your upper arms still.

Lower the dumbbells behind your
head with your elbows pointing forward.

Make sure your elbows are
not pointing out to the side,

and that your upper arms are staying still.

Straight away, we are moving
on to a rear delt fly.

Stand upright, hip-width apart
and dumbbells by your side,

then hinge on your hips until your
torso is almost parallel to the floor.

Then raise your dumbbells
up, retracting your shoulder blades.

You can pause for a second here, then lower
your dumbbells down in a controlled manner.

Make sure you're not bouncing
your body up and down here, too.

We're almost done with the workout!

Just one more set to go! You can do this!

We're doing tricep extension again.

Make sure your upper arm stays still and your
elbows pointing forward and not outward.

Let's smash this! You can do it!

We're doing rear delt fly straightaway.

Again, make sure you're not bouncing your body
up and down too much while you're doing this exercise.

And that's it for this superset!

We have just two more exercises
left to complete the workout.

Pause here if you need a longer break.

Don't give up now, you can do this!

We have 10 reps of push-ups next.

Start in a high plank, then lower your
body down in a controlled manner.

Make sure your elbows
are not flared out.

You should be at around 45 degrees.

Then press up and repeat.

The last exercise is contralateral.

We have 20 reps of this
and we're done with this workout.

Start in a low plank and lift one leg and
the opposite arm at the same time.

Engage your core and try not to poke your
butt up or droop it down too much.

Keep going, guys! You can do it!

And that's the workout, guys!

I hope you guys enjoyed
this upper-body workout.

Now, smash that like button and leave
a comment down below with how you went,

and I'll see you in the next workout. Bye!