This 45 minute upper body workout focuses on exhausting the chest, back, triceps, and biceps. I suggest you have as many sets of weights nearby as possible. This will ensure that you have an effective and challenging set for each muscle group. Remember, the last few reps of each set should be difficult to finish but you should still be able to keep decent form.

This 27 minute strength workout focuses on the back and chest with very little rest between exercises. Resistance training can result in immediate and long term health benefits that cannot be achieved through traditional aerobic exercise alone. These strength and toning exercises deliver results!

I love training rear delts! When most people train their shoulders they will usually include exercises for the front deltoids, side deltoids, and the trapezius muscles, but the posterior deltoids are most often neglected. Strengthening your rear delts will help to keep your shoulders balanced and help to prevent a lot of shoulder injuries and rotator cuff problems. The rear delts have a tendency to be the weakest link in shoulder training and they effect posture so if you strengthen them you'll improve how you lift overall. Form is extremely important when trianing the rear delts so this workout is slow and controlled using light weights.

So many women are self-conscious about that unsightly bulge between the arm and chest. It creates problems when wearing certain tank tops or dresses. Unfortunately you CAN NOT spot reduce. You will lose and gain fat all over so your cardio intervals are very important to reduce your over-all body fat. You CAN work on toning the muscles underneath the flab though. This 22 minute routine focuses on the upper body and specifically the dreaded armpit fat area. You will need one pair of medium sized dumbbells and a mat for this routine. If you have light or heavy weights as well I suggest having them nearby so you can properly fatigue the muscles.

This intense 39 minute upper body workout uses the full pyramid system. You will do rep cycles of: 12 reps with your lightest weight, then 10 reps with moderate weight, then 8 reps with your heaviest weight. You will then reverse the cycle and work your way back down the pyramid. The superset approach is also used in this routine by performing 2 exercises per body part. The workout moves at a quick pace with very little break time bewteen the cycles. As if this wasn't enough I have thrown in a "burn out" set at the end of each muscle group to comlpletely exhaust that muscle. I suggest viewing the workout once before doing it so that you can see the proper form for the exercises and which weights you will need to have handy. This pyramid training technique will help you increase lean muscle mass and shape in the upper body. It is an effective way to sculpt  and tone the arms.

Do you have bad posture, back pain, or back fat? Sculpt a long, lean, and toned back with this bra bulge banishing workout! Having a strong back will provide better balance and posture which will increase your tone and strength. A sculpted back helps create a toned lower back which leads to a more defined upper buttock. This 13 minute routine consists of 5 exercises that target the upper and lower back repeated 3 times.

Scapular development and posterior chain conditioning provide much needed stability for the shoulder. Proper scapular recruitment will strengthen the shoulder complex and help you avoid injuries. When pressing weight you are only able to push with as much force as the rotator cuff can handle. Here is a 5 minute multi-planar training sequence to help strengthen the rotator cuff which means a more effective approach to shoulder development.

This 26 minute workout focuses on the chest and triceps. I recommend using 3 different sets of dumbbells as well as a bench, stool, or step (for tricep dips). I am using a pair of 12's, 10's and 8's in this video.

This 45 minute workout is focused, controlled and thorough. It concentrates on the back, then the shoulders and finishes with biceps. You will need a heavy and medium pair of dumbells. You will also need a light-medium resistance band. I show options if you don't have a band.

This 7 minute sequence uses no weights but still burns so good! This is a MUST TRY!