Fantastic Four star Jessica Alba is known for her toned, well-rounded physique, especially her shoulders and arms.
Playing Sue Storm (Invisible Woman) in 2005 hit Fantastic Four, and more recently in 2007’s Fantastic Four: Rise of the Silver Surfer, Alba’s preparation for the two films has left women around the world wanting to learn more about her workout routine.
The American looked equally as jaw-dropping in Sin City and Machete, raising the question, how does she get into such incredible shape?
At Ultimate Performance, we have helped countless women achieve the body of their dreams using our tried-and-tested weight training method and, ladies, you needn’t fear lifting heavy. We often hear from our female clients that they want to avoid looking ‘bulky’ or bigger.
The good news? Lifting weights won’t make you the next Ms Olympia when combined with the right diet strategy. This workout has a strong focus on exemplifying Jessica’s toned shoulders and arms. The key to Jessica’s confident aura? Great posture! That’s why this plan is balanced with staple posterior chain exercises to help develop a great all-around physique.
This guide is aimed at trainees with a good knowledge of the exercises and how to train safely and effectively.
To start your life-changing body transformation today, visit any one of our gyms around the world or begin your online training program.
The set-up
The movement
The set-up
The movement
Trainer tips
The set-up
The movement
Trainer tips
The set-up
The movement
Trainer tips
The set-up
The movement
Trainer tips
The set-up
The movement
Trainer tips
The set-up
The movement
Trainer tips
The set-up
The movement
Trainer tips
The set-up
The movement
Trainer tips
This exercise has the elbow abducted to 45-degrees so it will add more of a focus to the upper back musculature, to emulate Jessica’s toned upper body look.
This version of a barbell shoulder press keeps you stable and able to push hard on the weights without fear of failure. Moving from a dead stop on pins means that you can go hard without needing a spotter and keeps the range of motion consistent.
Jessica’s toned physique is all down to her great posture, which exudes power and confidence. The key? Maintaining great upper back mobility and strength.
This could also work equally well with a neutral-grip cable row. This vertical pulling motion targets all the musculature of the upper back and helps create a toned look perfect for red-carpet worthy backless dresses to show off all your hard work.
When selecting pressing exercises for female clients, we typically favour a high-incline press to emphasise the anterior deltoids (as many women aren’t concerned with developing a bigger chest). This also means that on leaner females, you will retain some tissue in this area so that the upper body remains looking lean and toned rather than gaunt.
Triceps make up approximately two thirds of the up arm musculature, and the triceps extension is an excellent exercise to isolate this muscle group and add some extra volume to training.
No arm workout would be complete without biceps! However, as this isn’t a big priority for many females, this workout only includes one single-joint exercise targeting the biceps, which should be plenty for most females to bring up this target area.
The dumbbell lateral raise targets the medial portion of the deltoids, to give the ‘capped’ look on the shoulders and create the illusion of Jessica’s small waist and hourglass figure without looking bulky.
This exercise targets the posterior deltoid to help develop a ‘capped’ look on the shoulder. This has the added benefit of creating the illusion of an emphasised hourglass figure and helps maintain healthy shoulder joints!
Targeting the shoulders, abs and lower body, this ‘metcon’ finisher will give you an unmistakable shoulder burn and burn some extra calories.
TO START YOUR LIFE-CHANGING BODY TRANSFORMATION TODAY, VISIT ANY ONE OF OUR GYMS AROUND THE WORLD OR BEGIN YOUR ONLINE TRAINING PROGRAM.
For more details and pricing information