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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.

Muscles Targeted by Workout Routine for the Upper Body

Download the .pdf for this
Workout Routine

Abs #1 | Sit-Up
2
Sets
25
Reps
  • Upper Abdominals
  • Hips
Abs #2 | Side Bend
2
Sets
25
Reps
  • Obliques
Back #1 | Bridge
3
Sets
10
Reps
  • Buttocks
  • Lower Back
Chest #1 | Push Up with Feet Up
3
Sets
6
Reps
  • Upper Pectorals
  • Triceps
  • Front Deltoids
Shoulders #1 | Rear Deltoid Row and Rotation
3
Sets
6
Reps
  • Rear Deltoids
  • Trapezius
Biceps #1 | Biceps Curl
3
Sets
6
Reps
  • Biceps
  • Inside Forearms
Triceps #1 | Triceps Extension
3
Sets
6
Reps
  • Triceps
  • Inside Forearms

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.

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