Upper Body Workout

Upper Body Workout
Upper Body Workout

Workout: Upper Body

Each and every one of us steps foot into the gym because we want to improve our physical selves. While we all might have different goals, the same theme exists for all of us… progression. Now, there are a few guys out there that get to lift heavy wights for a living. These guys “get paid” to workout, so for them the gym is their office.

 

For most of us, however, we cannot afford to build our lives around the gym, but must fit the gym into our lives. Between work, family, friends, and errands, we’re lucky to find just 3-4 days per week to train for perhaps 60-90 minutes at a time. Thus, it’s important that every moment we spend fighting dumbbells, barbells, cables or machines be used with maximum efficiency. That means choosing the best hit for your exercises that yield optimal muscle building results in a minimum amount of time.

Below I’ll underscored a workout that will help you craft a strong and sculpted upper body. You have to perform it each one once a week, for 4 weeks to feel optimal results.

 

Nr.Crt.

Exercise Rest Reps

Sets

1. Seated 90 degrees BB Shoulder Press

10”

15

3

2. Dumbbell Drop set Pullover

60”

15-20

3

3. Dumbbell Renegade Rows

10”

20

3

4. Bent Over Lateral Raise (external rotation at the top)

60”

15-20

3

5. Cable Kneeling Posted Pulldown (Lat Pull Down Progression)

10”

15-20

3

6. TRX Biceps Curls

10”

15

3

7. Close Grip EZ Bar Press

60”

15

3

8. Cable Lateral Raise

10”

15

3

9. Single Arm Bent Over Lateral Raise – pronated grip

10”

20

3

10. Wide Grip Bar 180 degrees Rotation – elbows blocked all the way through

60”

15

3

 

Tips:

– going to the gym once is definitely a great start, but you won’t see positive changes in your mind and body unless you make hitting the gym a habit – I know it might sound like an impossible task, especially if you feel you have a full day already, but working out 3-4 times each week for at least three weeks is absolutely essential to your future success;

– beginners often learn by watching – that’s not necessarily a bad thing, but if you copy somebody doing a lift improperly, it means you’re not doing it right, either; most often, bad form comes from trying to lift too much weight too soon – when that happens, most people turn to momentum rather than muscle contraction to move the weight;

– beginners interested in fitness can be easily distracted by complex training techniques found in magazines and online articles – if you’ve never stepped foot in a gym or haven’t been in one for a long time, going right to isolation moves that work just one muscle group at a time won’t bring you the best results; to start, select lifts that require you to use at least half your body to do them – you can add isolation work as you get going, but start with simple moves.

– just because you hit the gym doesn’t mean you get to spend the day eating pizza and doughnuts – what you do in your workout is just a small piece of the fitness puzzle; what you do with the other 23 hours you’re not in the gym is much more important – “A clean diet is key for both your mental and physical well-being“.

– nobody started out as an expert – you’re just beginning, so remember that you are going to make mistakes; that’s the way it is with all things – the trick is to pay attention to these mistakes and learn from them.

 

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