Circuit of 7 exercises to strengthen the upper limbs –

In 20 minutes of intense exercise – with a lot of weight and focus on the corporal conscience – it is possible to define the muscles of arms, shoulders, chest and back in just 8 weeks. Do the 7 exercises in the cycle in circuit form 3 times, 2 days a week, with a 3-day break between them. On free days, include this training to define legs and butt.

1. ARMS FLEXION

Lying down, spread your hands, resting on the ground, shoulder-width apart. Flex and extend your elbows. If it’s difficult, support your knees. Do 12 repetitions.

2. DUMB DUMB ROWS

Standing, hold the dumbbells next to your thighs, palms facing inwards. Bend your elbows close to your torso, bringing the weights towards your chest. 15 repetitions.

3. FRONT LIFTING

Standing, hold the dumbbells in front of your thighs. Raise your arms to shoulder height. 10 repetitions.

See also: Scissor push-up: the exercise that defines arms, legs and abs

4. SIDE LIFT

Standing with the dumbbells next to your thighs, raise them laterally to shoulder height and stay in the position for two seconds. Do 12 repetitions.

5. DEVELOPMENT

With arms outstretched and flexed at 90° at shoulder height, hold two dumbbells. Extend your elbows, bringing the weights together overhead. Do 15 repetitions.

See more shoulder press variation here

6. HAMMER THREAD

Hold the dumbbells beside your thighs, palms facing you. Bend your arms bringing the dumbbells closer to your shoulders. Do 12 repetitions.

Plus: 6 silent exercises to do at home anytime

7. FRENCH TRICEPS

Lie on your back and bend your knees. Hold the dumbbells in front of your forehead with your elbows bent at 90 degrees. Extend your arms, bringing the weights toward the ceiling, in line with your shoulders. Do 12 repetitions.