Скачать или смотреть Seated Upper Body Strength Workout | Dumbbells, Arms, Shoulders & Core (No Standing!)

Build strong, sculpted arms and shoulders with this seated upper body dumbbell workout for women over 40. Perfect if you want strength without strain — no standing, no jumping, just effective slow-controlled reps that target arms, shoulders and core.

Workout includes:
• Bicep curls (front + wide) – 12 reps each
• Diagonal shoulder raises – 12
• Chest squeeze press – 12
• Bent-over reverse fly – 12
• Seated shoulder press + pulses – 12
• Front arc raises – 12
• Tricep extensions – 2×16
• Core: sit-ups (10), toe reaches (20), crunches (20), pulses (20), 1-minute plank
• Stretch to finish

Perfect for beginners, returners or anyone rebuilding strength after years of prioritising everyone else. You’ll feel strong, capable and more confident with every session.

⭐ FULL WORKOUT BREAKDOWN
Warm-Up

• Shoulder rolls (forward/back)
• Windmills
• Chest opener stretch
• Vertical & horizontal arm circles

Main Workout — All Seated (2 Full Rounds)
1. Bicep Series – Round 1

• Regular Bicep Curls – 12
• Wide Bicep Curls – 12

2. Diagonal Shoulder Raises – 12 reps
3. Chest Squeeze Press – 12 reps

(Elbows high, press toward midline)

4. Bent-Over Reverse Fly – 12 reps
5. Seated Shoulder Press – 12 reps

Pulse finish

6. Front Arc Raises – 12 reps
Main Workout — Round 2 Extended Biceps + Repeat Moves
Bicep Block

• Front Curls – 12
• Halfway Pulses – 12
• Wide Curls – 12
• Wide Halfway Pulses – 12

Then repeat upper body sequence:
• Diagonal Raises – 12
• Chest Squeeze Press – 12
• Reverse Fly – 12
• Shoulder Press + Pulses – 12
• Arc Raises – 12

⭐ Tricep Finisher
• Overhead Tricep Extensions – 16
• Second Round – 16

⭐ Core Section
• Slow Sit-Ups (10s descent) – 10
• Alternating Toe Reaches – 20
• Crunch & Hold – 20
• Crunch Pulses – 20
• 1-Minute Plank

⭐ Cooldown & Stretch
Child’s pose → cobra → side bends → chest opener → tricep stretch → spinal twist → shoulder rolls → final breath.

You’re not starting again — you’re starting stronger.
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