Last week you hopefully saw the lower body workout. Here’s the upper body companion!

As I mentioned in that post, we all have things in our home that we can use to get stronger. Just like you go to the gym and lift heavy things, you have plenty of heavy things in your home that can function as a dumbbell or barbell. As long as you’re being safe and smart about it, there’s no reason why you can’t get in a good strength workout at home.

So take that beer box we made last week and let’s get to work on that upper body. You can use this and the lower body workout by staggering the workouts so that you do lower body one day, upper body the next, followed by a rest day. Repeat again for 4 days per week strength training.

Example Schedule

  • Monday – Lower body
  • Tuesday – Upper body
  • Wednesday – Rest
  • Thursday – Lower body
  • Friday – Upper body
  • Saturday – Rest
  • Sunday – Cardio, either endurance, HIIT, or low intensity

Upper body

  • Incline pushups
  • Push press
  • Bicep Curl
  • Triceps Extension

Push Press

Bend your knees and thrust upwards, using that momentum to push the box overhead. Don’t forget to use your delts (shoulders).

Incline Pushups


Incline pushups are a bit easier than normal pushups, but still require the same amount of core strength. So contract that core, bend your elbows back at a 45 degree angle, and drop that chest! Contract to push yourself back up.

Bicep Curl

Flex that bicep and curl up the weight! Try to keep your elbows stationary so that you mostly use your bicep instead of recruiting other muscles.

Triceps Extension


This is the same as using a normal weight. Hold it overhead and drop it so your elbows are at a 90 degree angle. Engage your triceps to bring it back up to overhead.

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