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

| Follow Sarah Hunsberger |
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38 Responses

  1. ► Shop NutraBio Supplements: http://bbcom.me/2G0yAU2
    ► Get Sarah's Upper-Body Workout: http://bbcom.me/2GyrVRx
    ► Premium Fitness Plans: http://bbcom.me/2BPUf3o

    | 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

    | Follow Sarah Hunsberger |
    ► YouTube: http://bit.ly/2GyfCEE
    ► Instagram: https://www.instagram.com/sarahhhuns/
    ► Facebook: https://www.facebook.com/sarahhhuns/

    | NutraBio Supplements |
    ► 100% Pure Creatine Monohydrate: http://bbcom.me/2G1MeGJ
    ► 100% Pure Glutamine: http://bbcom.me/2FYNVo0
    ► 100% Pure Whey Protein Isolate: http://bbcom.me/2G1VZo2
    ► BCAA 5000: http://bbcom.me/2G1MrcZ
    ► BCAA Natural: http://bbcom.me/2G22veP
    ► Beta Alanine: http://bbcom.me/2G1ORIs
    ► CLA: http://bbcom.me/2G1Nb1L
    ► Classic Whey Protein: http://bbcom.me/2FY2Uib
    ► Extreme Mass: http://bbcom.me/2FZIMfK
    ► Extreme Nitric Stack: http://bbcom.me/2G3EPqq
    ► Grass Fed Whey Isolate: http://bbcom.me/2G0yYBY
    ► Intra Blast: http://bbcom.me/2G3ES5A
    ► Multi Sport Men's Formula: http://bbcom.me/2FYOMFe
    ► Multi Sport Women's Formula: http://bbcom.me/2FY34pN
    ► Muscle Matrix Protein: http://bbcom.me/2G0iJVE
    ► PRE: http://bbcom.me/2G323gd
    ► PRE Stim Free: http://bbcom.me/2FZJcmk
    ► Reload Recovery Matrix: http://bbcom.me/2G230pd
    ► Shaker Bottle, 25 Oz.: http://bbcom.me/2G11SCa
    ► Super Carb: http://bbcom.me/2G0Q6Yf
    ► Thermo Fuel V9 Women's Formula: http://bbcom.me/2G1NiKy
    ► ZMA: http://bbcom.me/2G3qTfJ

  2. the video is a little bit confusing…. It's more like a music video clip and it makes me a little confuse for each practice.

  3. just go to Unflexal webworkouts and learn how to do workouts.

  4. Check Unflexal handbook if you want to learn about workouts much much more.

  5. Exactly what I want for me,but tell me how,with two dumbbell of 20 and one of 5???? Pls answer……thank you

  6. Hany Samuel says:

    how is it a 12-move workout and there is only 9 exercises ?

  7. snipergirl21 says:

    I really love her workout top. That criss-cross pattern is so cute, and the cut doesn't reveal too much cleavage, unlike some of the overtly sexy tops out there.

  8. bob lex says:

    10/10 would b… I mean workout, while watching

  9. so average……any woman can be a fitness model these days

  10. Thanks for the Helpful ideas 🙂

  11. I add a lot of these to my workouts! Get good results for sure!

  12. stanly oey says:

    Pretty face and nice body, damn… do have boyfriend? I need your phone number

  13. Abhi says:

    Such a shame whole concentration is on model not on workout.

  14. What song is this wanna download it

  15. Lol @ all the sad guys in the comments.

  16. Alimah Ali says:

    What's the name of that song? I wanna play that for my workout motivation🔥

  17. Kümeler izliyordum neara buraya geldim lan ben

  18. Matija Skuk says:

    Who is accualy doing this workout?

  19. Triple Point says:

    Guys:
    -Chest Day
    -Back day
    -Shoulders
    -Arms

    Girls:
    -Upper body day

  20. Lucy Butt says:

    Where is the final ball set?

  21. everyone knows we are here for the girl

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