12-Move Upper-Body Workout for Women | Sarah Hunsberger, NPC National Bikini Champion

There is lifting for sheer power, and there is lifting with finesse. Sarah Hunsberger offers up this upper-body workout (minus back) that’s more about focus than sheer force.
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The first part of this workout by Sarah Hunsberger is all about lifting with intention. You’ll be doing nine upper-body exercises in the 8-12 rep range, all the while using the mind-muscle connection to help you focus. As you move through each exercise’s range of motion, pay attention to your body to make sure you’re using the right muscles for each move.

Once you’ve finished shoulders, Hunsberger will take you through a three-part ab workout on the Swiss ball, continuing to use the mind-muscle connection. Add it all up for 12 moves total.

As you go through this workout, follow Hunsberger’s lead and move slowly through each exercise, focus on the target muscles, and get that nice torched feeling from waist to shoulders!

| 12-Move Upper-Body Workout for Women |
1. Incline Dumbbell Press: 3 sets, 12 reps
2. Superset
a. Incline Dumbbell Flyes: 3 sets, 12 reps
b. Close-Grip Barbell Bench Press: 3 sets, 12 reps
3. Superset
a. Side Lateral Raise: 3 sets, 12 reps
b. Dips – Triceps Version: 3 sets, 12 reps
4. Dumbbell One-Arm Shoulder Press: 3 sets, 12 reps
5. Superset
a. Front Plate Raise: 3 sets, 12 reps
b. Seated Bent-Over Rear Delt Raise: 3 sets, 12 reps
6. Giant Set
a. Exercise Ball Pull-In: 3 sets, 15-20 reps
b. Exercise Ball Oblique Crunch: 3 sets, 15-20 reps
c. Exercise Ball Crunch: 3 sets, 15-20 reps

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