The Complete Routine

" Sleeveless is always in season. The good news is that with a few simple strength training moves, most women can see real definition in the upper body. We've devised the perfect workout to get you looking toned in your tank top. This 6-move routine will give you amazing arms, sculpted shoulders, and a sexy chest and back. Arm yourself. Chair Dips: Sit on the edge of the chair with your feet together. Place your hands on the edge of the seat on either side of your thighs and keep your feet flat on the floor. Bend your elbows 90 degrees and lower yourself towards the floor. Straighten your arms raising your body back to the start position. You should do 8 reps. The chair dip targets your triceps. When you push yourself up, straighten your arms, but don't lock your elbows. Make sure your elbows are in line with your shoulders and go slowly enough so that it's your muscles, and not momentum, doing the work. Dumbbell Curl: You'll need a set of 5-pound dumbbells. Stand with your feet shoulder-width apart. Hold a dumbbell on each hand in front of your hips with your palms facing out. To begin, bend your left elbow 90 degrees so your left arm is parallel with the floor. Curl your right hand toward your shoulder, then lower it back down to the start position, while keeping your left arm in place. Do 8 curls with your right arm, keeping both elbows close to your ribs. Now, switch sides. The dumbbell curl targets your biceps. Once you've done 8 reps on each side, curl both hands simultaneously towards your chest and then bring them back to the start position. Do 8 reps of this double curl. Single-Leg Front Raises: Stand with your feet hip-width apart, holding a 5-pound dumbbell in each hand. Bend your right leg and raise it about 3 inches off the floor. Extend both your arms straight out in front of you at chest height, palms facing down. Keeping your arms straight, raise your left hand above your head and hold for 3 counts. Then lower it back to your chest height. Repeat with your right arm. ontinue alternating arm raises until you've done 8 total, 4 reps on each arm. Now switch legs and do 8 more reps standing on your right leg. The single-leg dumbbell front raise targets the front of your shoulders as well as your abs and glutes. If balancing on one leg is too hard, you can also do this exercise with both legs on the floor. You're halfway through the workout now. Upright Rows: Stand with your feet shoulder-width apart and hold a 3- or 5-pound dumbbell in each hand in front of your hips with your palms facing your body. Lift your elbows to shoulder height, bringing the weights in front of your chest. Hold for 2 counts and then release, lowering your arms back to the starting position in a controlled motion. Do 8 reps. The upright row sculpts your upper back and the back of your shoulders. Walking Plank: Assume a modified push-up position with your knees on the floor. Raise your left hand and cross it over your right, then move your right hand to the right beneath your right shoulder. Continue to cross your hands for 4 to 6 steps. Now, switch directions and repeat this move to your left. You should do 2 reps to the left and 2 to the right. Be sure to keep your weight forward, your abs tight, and your arms extended. The walking plank targets your chest, arms, shoulders, and abs. It was devised by Rich and Helen Guzman, owners of the LA Rock Gym in Los Angeles. Stork-Stance Flye: Stand with your feet shoulder-width apart holding a 5-pound dumbbell in each hand with your palms facing in. Lean forward, raising your left leg off the floor and bending your right leg slightly. Extend your arms out to the sides to shoulder height and then lower them back to the center. Keep your elbows straight, but not locked, and be sure to keep your lower back flat. You should do 8 reps. Now, switch legs and do another 8 reps while standing on your left leg. The stork-stance flye sculpts your upper back muscles. It was devised by Miami-based trainer, Mike Fitch. The stork-stance flye is the last exercise on this upper body workout. Do the routine a couple of times a week and you should see improved definition within a month."