First and foremost, I would like to say hat the following post, in either it's majority or entirety, was copied from yahoo health and was written by Selene Yeager and the Editors of Women's Health. That said, I would like to point out that even though this is a women's work out routine, there is no reason why it shouldn't work just as well for men as an upper body routine.
15 Minutes to Toned Arms
Strapless dresses expose your upper back, shoulders, upper chest, and
arms. This workout will shape all those places. Do these arm exercises
one after another with no rest in between. Repeat the circuit, resting a
minute between circuits.
1. Standing V Raise
Hold a dumbbell in each hand and stand with your feet shoulder-width
apart, arms at your sides, palms in (a). With arms straight but not
locked, raise the weights diagonally in front of you, so that your arms
form a V shape, until your arms are parallel to the floor (b). Hold for
one second, then return to the starting position. Do 12 to 15 reps.
2. Shoulder Press
Holding a pair of dumbbells just above your shoulders, palms facing each
other, stand with your feet shoulder-width apart, knees slightly bent
(a). Press the weights until your arms are straight overhead (b). Hold
for one second, then take three seconds to lower the dumbbells back to
your shoulders. Do six to eight reps.
3. Rotating Triceps Kickback
Stand with your knees bent and lean forward slightly, with a dumbbell in
each hand. Bend your right elbow to bring the dumbbell to your side,
making your upper arm parallel with the floor (a). Press the dumbbell
back, and as you straighten your arm, rotate it so that your palm faces
the ceiling (b). Rotate it back so that your palm faces in, and return
your arm to the bent position. Do 12 to 15 reps with each arm.
4. Pike Walk Pushup Combo
Stand with your feet together, arms at your sides (a). Bend over (it's
OK for your knees to be slightly bent) and place your hands or
fingertips on the floor in front of you (b). Walk your hands forward
until you are in a pushup position and do one pushup (c). Keeping your
hands in place, walk your feet forward until they're as close to your
hands as possible. That's one rep. Continue moving forward until you've
done five or six pushups.
5. Airplane Extension
Lie face-down and extend your arms out at shoulder level with your palms
facing the floor (a). Pull your shoulder blades together and lift your
arms, legs, and chest off the floor (b). Holding that position, bring
your arms forward, reaching past your head (c). Hold for one count, then
move them back. Lower yourself to the floor. That's one rep. Do 10 to
15.
6. Crescent Lunge and Row
Grab a dumbbell in your right hand and stand with your feet together,
arms at your sides. Lunge forward with your left leg until your left
knee is bent 90 degrees. Lower your torso as close as possible to your
left knee as you raise your left arm out to the side to shoulder height,
palm down (a). Allow the dumbbell in your right hand to hang naturally.
Row the dumbbell straight up until your right elbow passes your torso
(b). That's one rep. Do 12 to 15, then repeat on the opposite side.
Tip: Start with an eight-pound dumbbell. Don't increase the weight until you've mastered perfect form.
7. T Pushup
Get into a pushup position with your hands on the floor directly below
your shoulders (a). Lower yourself to the floor. As you push yourself
up, rotate the right side of your body upward, lift your right arm, and
roll onto the outside of your left foot. Straighten your right arm so
your fingertips point toward the ceiling (b). Hold for one second before
returning to the pushup position. Repeat, this time rotating left and
reaching up with your left arm. That's one rep. Do five.
And that there is the "15 minute work out" routine. This right here, with some slight modification would be a near perfect routine for me. All I really would have to do is add some situps/crunches variations and some stretches.
