2023 Late Winter Upper Body Routine

  1. Alternating shoulder press (keep elbows forward & press straight up to ceiling) (left side first) 8-10 pounds 12 reps
  2. Alternating bent-over row (hinge at hips – keep legs straight – alternately pull dumbbells up to side to squeeze back) 10 pounds 12 reps
  3. Alternating DB chest press on floor (hold DBs diagonal – press DBs straight up to ceiling) 10 pounds 12 reps
  4. Tricep kickback (hinge at hips – lift elbows – and repeatedly extend and bend elbow to squeeze tricep – only elbows move) 5 pounds 12-15 reps
  5. Resistance band bicep curl (one leg on middle of band curl both arms together) 12-15 reps


Mountain climbers (25 seconds)


Russian Twists with medicine ball (slow) 15 twists

Jumping jacks (30 jumps)


Ab crunches – tuck elbows &knees together holding 5 pound DB (12-15)

2021 Late Winter Upper Body Routine

DB Chest Press 3 sets x 12-15 reps @ 10 pounds

Lying flat on floor elbows at 45 degree position press towards ceiling

Standing Resistance Band Row 3 sets x 15 reps

Band under feet find proper resistance – hinge at hips and row while squeezing back muscles

Resistance Band Tricep Extension 3 sets x 12-15 reps

Band placed between thumb and pointer finger – behind back in opposite hand – extend toward ceiling

DB Curl w / forearm rotation 3 sets x 12-15 reps 8-10 pounds

Start with hands in hammer curl position – rotate palm upward as you curl

DB Lateral Shoulder Raise 3 sets x 12-15 reps @ 5 pounds

Raise to shoulder height


Jump Rope Jumps 30 seconds


Flutter Kicks (small alternating kick) 30 seconds

Jumping Jacks 20-30 seconds



Beginning with body in X stance then tuck arms and legs together in the middle to squeeze stomach

2021 Winter Upper Body Routine

My trainer at the gym wrote a new routine for me to do. This is auspicious because New York City might shut down again. The number of coronavirus infections is rising here.

You can click on my Home Gym category link to bring up the prior workout routines. There I also have blog entries that talk about how to do the routines.


Push-ups (One set standard push-up; sets 2 & 3 modified on knees) (As many as possible)

Kettlebell underhand row (3 sets x 12-15 reps; 15 lbs)

Dumbbell curl (Standing up against door; keep elbows back) 3 sets x 12-15 reps x 10 lbs

dumbbell tricep kickbacks (Holding on to coffee table; keep elbows up; extend forearms back) 3 sets x 12 reps x 5-8 lbs

Kettlebell upright row (raise elbows above shoulders) 3 sets x 15 reps x 10-15 lbs


Jumping jacks (30)


Bicycles abs (16-20)

Medicine ball slams straight (20 throws)


Alternating leg raises (16-20)