Total Upper Body Workout needed for a woman

[RxMan]

I'm looking for some info on an upper body workout for a woman. She is in excellent shape and teaches a high-intensity weight/cardio class (I forget the name of it) twice a week. She also does regular cardio a few times a week and is left with 2 days to weight train. Lower body workout is solid. Looking for a good upper body workout that hits it all. Her goals are like every other woman. Wants to tone more. Bodyfat is low. She's just looking for fresh ideas. Help me out here.

 

[slinky]

All told, she performs how many days of cardio? I would have her drop her extra days of cardio, to just one extra day. That's about three days a week, then.

To properly gain any type of LBM, she's going to need some recovery time.

For exercises, I would recommend the bench press and deadlifts. Those two exercises will hit your upper body. BTW: women can and should train "just like men". The only difference would be volume. Women can handle a greater volume. Only slightly. We're talkin like 1-2 sets more than men and 2-4 reps more per set only. But since these exercises are going to be rather new to her and her nervous system, start her off with 2-sets a piece.

Bench will take care of chest, front delts, triceps. Deadlifts: back (especially low back), rear delts and biceps.

Assistant bench exercises would be dips. Assistant to deads would be pullups. So, there you have it:

Chest: bench/dips
Back: deads/ pullups

Even after nearly 20-years of weight training I still train with these exercises. They pretty much do the job.