Jessica Alba is known for her toned, well-rounded physique, especially her shoulders and arms.
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.
We have helped countless women achieve the body of their dreams using our tried-and-tested weight training method and, ladies, you needn’t be scared of lifting heavy!
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-round physique.
Why This Workout Works
Chest-Supported Dumbbell Row
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.
Seated Pin Press
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.
Neutral Grip Cable Pulldown
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.
45-Degree Dumbbell Chest Press
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.
Dumbbell Biceps Curl
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.
Dumbbell Lateral Raise
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.
Cable Reverse Fly
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!
Battle Rope Intervals
Targeting the shoulders, abs and lower body, this ‘metcon’ finisher will give you an unmistakable shoulder burn and burn some extra calories!
How to Perform the Exercises
This guide is aimed at trainees with a good knowledge of the exercises and how to train safely and effectively.
If you are unsure and want access to training programmes, nutrition information and over 250+ demonstration videos, sign up for LiveUP online coaching today or consult a qualified PT.