The key to a defined upper body is to strengthen and create lean up muscle areas, such as the triceps and chest, that may have become weak, as well as inactivity or as a result of a poorly designed training programme.

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This gives a more firmer or "lifted" appearance to the breasts and defines the upper arms, so you'll look amazing in anything low cut of r backless.

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HOW THE WOMEN'S UPPER BODY LEAN UP WORKS

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The programme is structured over three weeks. Each week there are two routines, each to be performed twice a week. 

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The aim is to firm the torso and arms, NOT to build mass.

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In the first two weeks of the programme, you work with heavier weights and concentrate on high muscular utilization. Initially, this causes the muscles to store more fluid and, as a result, you may feel that your arms are starting to bulk up slightly.

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Don't worry, this is a temporary effect and fades by week three as you focus more on muscular endurance, which has a defining effect. 

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Fat burning is also important for muscle definition. Perform the workouts after a warm up, or you could combine this programme with the Six-Week Beach Body Challenge or Perfect Legs Programme.

 

For diet advice follow the tips in the BODYFUEL Nutrition Guide