Highly Effective Upper Body Workout Routine
Body Building

Highly Effective Upper Body Workout Routine

Do you want sexy look, with great upper body muscles. Awesome directions for Upper Body Workout Routine. DIY, at home, anytime to build muscle.

It’s time to workout, and build some muscles

A well rounded upper body workout routine should always include a selection of some of the various upper body exercises that target the main upper body muscle groups, this includes the chest, shoulders, biceps, triceps and back. When a workout routine contains movements for each of the above group, the result will be great overall strength gains without having muscular imbalance.

 

Upper Body Workout Routine


Upper Body Workout Routine Tips

  1. Train each of the major muscle groups and upper body movement patterns directly or indirectly.
  2. To modify an exercise do fewer reps, reduce the number of exercises or use lighter weights.
  3. Arrange the upper body exercises you have chosen in an order that is ideal for you.
  4. Select the right amount of reps and sets for each upper body exercise so that the training volume is always within the optimal range.
  5. Do not allow your body to become used to the upper body workout routine. You can do this by regularly changing the exercises in the workout routine.
  6. Ensure that you have added enough rest time to your workout routine.

 

Top 4 Upper Body Workout Routine


Workout # 1

This workout that alternates the 4 major multi joint movements: chest push (bench press), row, overhead push (vertical pushing movements), and pull down (vertical pulling movements) for 3 sets, decrease the repetitions after each set. The triceps and biceps are then addressed.

How to perform this workout

  • Choose one of the exercises in the movements listed above and for each subsequent workout choose an exercise that is different from the one you had selected in your previous workout. For example in one workout you may choose the flat bench press for the chest push, shoulder press for the overhead push and chin-ups for the pull down and then do 3 sets of each.
  • Rest for around 60 seconds between the repetitions and around 2 minutes between the sets.
  • Complete the upper body workout with a biceps and triceps exercise.
  • All the sets should be performed until you have reached volitional muscular fatigue.

 


Workout # 2

This workout alternates 3 different pull and push exercises for 2 sets: 12 to 16 repetitions and 6 to 10 repetitions to volitional muscular fatigue with a 60 seconds rest between the exercises and a 2 minutes rest between the sets.

How to perform this workout

  • Use the same 3 pull and push exercises for both sets.
  • Rest for approximately 60 seconds between exercises in each of the sets.
  • Rest for approximately 2 minutes between the sets.

 


Workout # 3

A higher repetition workout that alternates 3 pairs of pull and push exercises, and then focuses on the triceps and biceps.

How to perform this workout

  • Select 3 different pull and push exercises.
  • Do 3 sets of each exercise and then two repetitions of 2 sets of each exercise.
  • Complete the upper body workout by alternating a biceps and triceps exercise for 2 sets each.
  • All the sets should be performed to volitional muscular fatigue.

 


Workout # 4: The Ultimate Super Set

A workout that is performed in 3 super set segments: incline press and another pull down, pull down and chest push, and row and overhead push. The rest time between the exercises should be as minimal as possible.

How to perform this workout

  • Select a chest push and pull down for the first segment (3 sets each), a row and overhead push for the second segment (3 sets each) and incline press and one of the other pull down exercise for the third segment (3 sets each).
  • Perform the sets that are paired by alternating opposing exercises with a few seconds of rest between them and ensure that by the time you are through with each of the sets, you have reached volitional muscular fatigue.
  • Rest for approximately 3 minutes between the super set segments.

 

Important Things To Remember About Upper Body Workout Routine

 

  1. Always warm up before starting your training sessions.
  2. Do not workout on an empty stomach.
  3. Always stay hydrated before, during and after your workout.
  4. Eat a balanced diet that is rich in carbohydrates, proteins, vitamins, and minerals.
  5. Your pre-workout meal plan should be rich in carbohydrates to that your body will use to generate the energy you are going to use in your workout.
  6. Your post-workout meal should be rich in carbohydrates to replenish the energy stores of your body, vitamins to help in tissue repair and proteins to build your muscles.
  7. All your meals should have plenty of protein so that your body has a constant supply of amino acids to be used in building your muscles.
  8. If you have any conditions, injuries or illness, you should modify any upper body exercise that causes discomfort or pain. You should also consult your doctor so that he or she may advise you on the best exercises that will improve your health and those to avoid. For example if you recently injured your shoulder joint you may worsen your injury by using heavy weights when doing the bench press exercise. Your doctor will be able to advise you on the shoulder exercises that will fasten your recovery without worsening the injury.

 

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