• ABOUT
    • WORK WITH ME
    • CONTACT
    • PRIVACY POLICY
  • FITNESS
    • WORKOUT PROGRAM
    • Workouts
    • PROJECT COMEBACK
  • COLLEGE
  • Lifestyle
    • Chit Chat
  • Podcast
  • Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Living the Gray Life

A Fitness & Lifestyle Blog

April 9, 2019 | Posted in: Fitness, Workouts

Killer Upper Body Workout | #GrayLifeFitLife

Upper Body Workout Blog Cover

So… I realized it’s been about four months since I’ve posted a workout… I guess I’m failing big time as a fitness person LOL

Anyways, let me talk about my fitness for a hot second. Before Spring Break, my friend Jenna and I were killing it at the gym. 4-5 days a week in the mornings. Absolutely killing it. Then Spring Break happened and then I came home from Spring Break and now I’m so overwhelmed with Potato (my cat) disappearing, graduation, classes, finding a job, running this blog, my web development business, and finding a new place to live. Long story short, fitness hasn’t been on my radar lately. I’m hoping that once my life slows down a bit and I’m in a bit more of a routine, I’ll be back to my regular fitness-loving self (aka when I’m no longer in college, I have all day to work and plan out my stuff, and finally have a routine because my boyfriend and I are living together). Until then, I just need to breathe.

Back to the workout…

This workout might just be one of my all-time favorites. It really kills my upper body and makes me feel like my workout was so much more effective. It’s part of an upper/lower split that I repeat twice a week meaning I’m only going to the gym 4/7 days a week.

If you’re short on time, this workout is perfect for you. It’s full of supersets so you’re never going to be resting for very long. You’ll be in and out of the gym in under an hour. That’s just another reason why I love it so much.

The Workout

  • Single Arm Shoulder Press 4×8-10 each arm
  • Superset: x3-4
    • Dumbbell Bench Press x10
    • Single Arm Dumbbell Row x8
  • Superset: x3-4
    • Cable chest flyes x10-12
    • Lat Pulldown x8-10
      • If a lat pulldown machine is not available, you can do single arm rows on the same cable machine where you do your rows. Change the reps to 10-12.
  • Superset: x3
    • Standing Barbell Shoulder Press x8-10
    • Lateral Raise x15

Good luck and have fun with this workout! Like I said, it’s one of my go-to’s because I feel that it’s super duper effective. I’m thinking about rewriting my current workout routine to fit in more days that are like this one. Once I do that, I’ll be sure to share it on the blog!

~abigail gray

Share this:

  • Click to share on Pinterest (Opens in new window) Pinterest
  • Click to share on X (Opens in new window) X
  • Click to share on Facebook (Opens in new window) Facebook
  • Click to email a link to a friend (Opens in new window) Email

More on the blog:

Previous Post: « Healthy Spring Break Tips & Tricks
Next Post: Graduation, Moving, & More Plants | Coffee & Chit Chat No. 12 »

Primary Sidebar

 

Img 7769

Hello hello! I’m Abigail, a 20-something grandma living in Columbia, SC. I’m the ‘crazy cat lady’ of the friend group, and you’ll probably find me at the bar(bell).

  • Bloglovin
  • Email
  • Facebook
  • Instagram
  • Pinterest
  • Twitter

Listen to the podcast!

Get Notified

Stay up-to-date with all things Living the Gray Life!

Tweet Tweet

My Tweets

Soaking in all the spooky vibes ๐ŸŽƒ Soaking in all the spooky vibes ๐ŸŽƒ
So this happened last night... So this happened last night...
Havenโ€™t posted a mirror selfie in probably a yea Havenโ€™t posted a mirror selfie in probably a year and a half... feeling proud of my progress ๐Ÿ’ช๐Ÿผ

Also, stress painted my nails last night because I was so nervous for a job interview I had today... anyone else feel like they suck at job interviews??
Feeling strong in more ways than one ๐Ÿ’ช๐Ÿผ Tak Feeling strong in more ways than one ๐Ÿ’ช๐Ÿผ

Taking some time outside of CrossFit to drill down and focus on my weightlifting technique. Snatches and cleans have always been a little intimidating and Iโ€™ve been scared to push myself on them for fear of injury. Looking forward to seeing how my lifts progress over the next few months!

Oh, and mental health is doing fantastically, too!
Garden tour blog post coming soon ๐ŸŒป Garden tour blog post coming soon ๐ŸŒป
SEASON 5 IS LIVE ๐ŸŽ‰๐ŸŽ‰๐ŸŽ‰ - @cattyelizabeth5 a SEASON 5 IS LIVE ๐ŸŽ‰๐ŸŽ‰๐ŸŽ‰
-
@cattyelizabeth5 and I are back after 3 long months, and weโ€™re so excited to share the first episode of season 5 of Girls Talk! Itโ€™s a good one and a pretty great way to spend an hour of your quarantine ๐Ÿ’โ€โ™€๏ธ
These photos were taken THREE YEARS AGO... honestl These photos were taken THREE YEARS AGO... honestly it feels like yesterday. I was 9 months in to my fitness journey, tracked macros like it was my job, and religiously went to the gym 5-6 days a week. Seeing this pop up in my โ€œMemoriesโ€ was just what I needed today because being stuck at home because of my susceptibility to lung problems and #covid_19 has left me highly unmotivated to workout...
I honestly forgot how productive I am whenever I w I honestly forgot how productive I am whenever I work from a coffee shop โ˜•๏ธ No pantry full of food, no comfy bed, and no opportunity to take a nap. Working from home is great and all, but it can be so distracting ๐Ÿ˜‚

designed & developed by Abigail Thomas for Living the Gray Life | © 2025

Disclosure

Some of the links in this post are affiliate links. This does not change the cost of the product in any ways, shape, or form. If you click on a product link, I may receive a small compensation at no additional cost to you. I only recommend products I love & use myself! Thank you for your continued support of Living the Gray Life ๐Ÿ™‚

Abigail Thomas (Living the Gray Life) is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.