1. Get Lean, Long and Strong
Make sure you're ready for your workout by hydrating properly and warming up well. Have a healthy snack before you start your workout, like a piece of fruit or a protein bar. Do about 5 minutes of cardio exercise before lifting weights to ensure your muscles are warm. After you lift weights, it's very important to stretch everything out. Stretch each muscle for a good 30 seconds before moving onto the next. Stretching helps reduce post workout soreness, and elongates the muscles for optimum performance and strength.
2. Show Off Your Muscles, Minus the Fat
Reduce your overall body fat to give your upper body more definition. The best way to go about lowering your body fat percentage is to take in fewer calories and incorporate cardio exercise into your workout routine. Start recording your daily intake of calories and adjust it as needed. The elliptical and rowing machines work your arms while you get a cardio workout. As you lose fat and gain muscle, you'll see your percentage of body fat start to shrink.
3. Stand Straight and Walk Tall
Work on having correct posture to help with the appearance of a defined upper body. Your head should remain in line with your spine. Keep your shoulders relaxed and back. Your lower back should have a slight curve to it, but not so much that your rear end is sticking out. If you crouch or slump over, work on building up strength in your upper back and shoulders. By building up strength in your upper back and shoulders, you should have an easier time maintaining proper posture.
4. Grow Through Muscle Failure
Strength train to build muscles and define your upper body. Work your chest and shoulders on one day, shoulders and back on the next. Give your muscles at least 48 hours of rest in between workouts. If you're especially sore after a workout, give yourself another day of rest from lifting. Choose a weight heavy enough that you fail out by about the tenth repetition. This is called lifting to failure, and it's a good way to build your upper body and give it definition.
5. Don't Get Too Comfy
Don't get too comfortable with any workout routine. Switch things up every 4 to 6 weeks to shock your body. If you stick with the same routine for too long, your body will adapt to the exercises and your muscles won't build up as quickly. You always want to feel like what you're doing is just a little too hard for you. Pushing through when you feel like you can't go any further is what builds strength. Try new things all the time, but be careful that you're doing new exercises correctly.
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