Zooming into the world of fitness club goers, you'll see a clear picture of men and women on the go. Aerobic session is on, treadmills are full, elliptical machines are manipulated, and dumbbells are everywhere. The scenario of figure-conscious individuals in the gym boils down to one thing fitness.

Before you could ever kick off your fitness voyage, you must come up with a good program that doesn't only target to burn fat but also strengthen your body parts.

Strength and resistance training is very vital in protecting your body from getting stressed, worn out and injured. Schedule a certain day for abdominal and butt exercise, another day for legs and hamstrings, and another day for your upper body.

These steps must be part of your weekly goal in order to increase flexibility, resistance and toughness of your upper body.

1.Intense Pushup. This is done by lying on the floor with your face down, hands pushed against your shoulders. Either on your knees or toes, you can do the push-ups for normally 8 or 16 counts.

To make it more intense, you can try five sets of 8 counts. Make sure that when you push up, your elbows are straightened and torso is taken upwardly. Feel the contraction on your shoulders, arms, chest and abdomen as you do this routine.

2.Overhead Push with a Twist. You can do 3 sets of 16 counts in this routine. How to do it is simple. You can either sit or stand up with barbells in both your hands.

Hold them as your palms are aimed directly toward your shoulders and your elbows are bent as if you're executing the standard bicep curl. Lift the barbells overhead but make sure your elbows are straightened as you do it and your palms are facing out this time. Then, as you bring them down again, your palms must face inside.

3.Back Deltoid Row with Resistance Band. Wrap the band around a hard object like chair. Hold the handles with your two hands, one in each side.

Your arms must be straightened outwardly while palms are fronting each other. Bend your elbows quite a bit and twist your shoulder blades as you take your arms back in level with your shoulders.

4.Front and Side Raise. These are executed by spreading your feet apart in line with your hips. Take your abs in and your torso uprightly with medium dumbbells fronting your thighs. Lift your arms up to your shoulders with elbows bent a little. Bring your arms lower, and up and down, and so on.

You can do this on the sides afterwards. Front and side lifts are to be done in 3 sets of 12 counts.

Strengthen your upper body by taking these resistance exercises that give your body protection and sturdiness to execute low and high impact routines.