40 min UPPER BODY Strength Training for WOMEN | Muscle Building | PUMPED 2

Описание: Build strength, definition, and power in your upper body and core with this superset-packed Pumped workout! We’re focusing on hypertrophy-based training to sculpt lean muscle in your arms, shoulders, and abs. Repeat 2+ times a week for real results!
#upperbodyworkout #buildmuscle #garagefitnessgirl
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W O R K O U T

Complete the superset (pair of movements) as follows: 30 secs work/15 secs rest *30 seconds rest between supersets

I used a bench + a set of 6kg/12 lbs, 8kg/17.5 lbs, 10kg/22 lbs, 12.5kg/27.5lbs, 15kg/32 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.
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Superset 1
1️⃣Snatch | 12.5kg/27.5lbs
1️⃣Close Grip Row | 15kg/32 lbs
.
Superset 2
2️⃣Push Press | 8kg/17.5 lbs
2️⃣O’head Tri Ext  | 10kg/22 lbs
.
Superset 3
3️⃣SA Row (L) side  | 10kg/22 lbs
3️⃣SA Row (R) side  | 10kg/22 lbs
.
Superset 4
4️⃣Chest Fly  | 6kg/12 lbs
4️⃣Back Fly | 6kg/12 lbs
.
Superset 5
5️⃣Curl to Press  | 6kg/12 lbs
5️⃣Tricep Kick Back  | 6kg/12 lbs
.
Superset 6
6️⃣Dips
6️⃣Unsupported DB Pullover | 8kg/17.5 lbs
.
Finisher 2 x [30 secs work/10secs rest]
1️⃣Mt Climbers
2️⃣Plank Jacks
3️⃣Extended Reverse Crunch
4️⃣Plank Hip Twist
5️⃣Leg Lowers
*Workout Complete 🔥Burn 309 Calories
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P U M P E D: Your Weekly Muscle-Building Workout

Welcome to PUMPED, a strength-focused workout designed to help you build muscle, get stronger, and feel your best—without spending hours working out. Each week, a new workout drops, and for best results, you should repeat it 2 times throughout the week or combine it with the other full body pumped workouts from the series for a 3 or 4 day a week training split.

How It Works:

🔹 Focused on Muscle Growth – We’ll train in the hypertrophy rep range (8-12 reps per set) to maximize muscle-building.
🔹 3 Sets Per Exercise – Each move is performed for 30 seconds per set, giving you just the right amount of volume for results.
🔹 Superset Format – Pairing exercises together makes each session efficient and effective—perfect for busy women who want serious results.
🔹 Progressive Overload – We’ll repeat this format and similar movements throughout March so you can focus on lifting heavier or improving form each week—the key to building strength and muscle.

For Best Results:

💪 Stick to the Plan – Repeat each week’s workout 2-3 times to maximize progress.
🚶 Walk Daily – Aim for 30 minutes a day to boost recovery, metabolism, and overall health.
🍗 Prioritize Protein – Protein fuels muscle growth! Make sure you’re eating enough to support strength and recovery.
📊 Track Your Progress – Logging your weights and reps will help you see improvements and keep you motivated.

Strength doesn’t happen by accident—it happens with consistency, effort, and a plan. Let’s get PUMPED and build some muscle! 💪🔥
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🤳S  O C I A L S

Website: https://www.garagefitnessgirl.com
YouTube:   / @garagefitnessgirl  
Instagram:  / garagefitnessgirl  

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D I S C L A I M E R
This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your doctor before beginning this or any exercise program. By engaging in this exercise program, you agree that you do so at your own risk

Thank You For Following Along
Penny xo