Workout Routine for the
Upper Body using a Swiss Ball
The workout routine below will help you target the muscles located in your upper body, all the while using only a swiss ball (fitness ball) and a pair of dumbbells.
The routine is a simple to do, 1-day and 7-exercises fitness program that you can use whenever you feel your upper body muscles are in need for a good workout.
The muscles targeted are your deltoids (shoulders), your back muscles, your pectorals, your abdominals as well as your arms.
Download the .pdf for this
Workout Routine
| Abs #1 | Sit-Up | |||
|---|---|---|---|
 |
2 Sets |
25 Reps |
|
| Abs #2 | Side Bend | |||
 |
2 Sets |
25 Reps |
|
| Back #1 | Bridge | |||
 |
3 Sets |
10 Reps |
|
| Chest #1 | Push Up with Feet Up | |||
 |
3 Sets |
6 Reps |
|
| Shoulders #1 | Rear Deltoid Row and Rotation | |||
 |
3 Sets |
6 Reps |
|
| Biceps #1 | Biceps Curl | |||
 |
3 Sets |
6 Reps |
|
| Triceps #1 | Triceps Extension | |||
 |
3 Sets |
6 Reps |
|
Additional Notes
Most of the exercises have 3 sets of 6 reps attached to them, meaning they will allow you to pursue muscle power and size.
Exercises with 2 sets of 25 reps will pursue muscle endurance and those with 3 sets of 10 reps general muscle strength.
Back to Top