Bodybuilding Workouts For The Upper Body
To build muscle mass in your upper body, you need Bodybuilding Workouts that will target the…
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You can group these muscle groups into a two-day workout, working on back to back days with a two-day break afterward. Or you can do a three-day workout with a one day rest at the end. Both of these routines are great for when you are developing your lower body through cardiovascular exercises like running or cycling.
Two Day Bodybuilding Workouts For Your Upper Body
For this routine, you will want to split up the body parts mentioned above into two different days. Day 1 and Day 2 will look like this…
Chest: Flat barbell bench press
Flat barbell bench press Shoulders: Barbell military press
Barbell military press Triceps: Pulley pushdowns
Back: Barbell bent over rows
Barbell bent-over rows Biceps: Dumbbell alternating curl
Dumbbell alternating curl Forearms: Barbell underhand forearm curl
Grouping the chest with the shoulders and triceps is done because when you perform chest exercises like bench press or push-ups, you are using the shoulders and triceps as well.
Start out with your biggest muscle group first, which is the chest. Note, while working your chest, you will also be working the shoulders and triceps.
After the chest workout, you’ll work the next biggest muscle group which are the shoulders. When working the shoulders, you will also hit the triceps. So, once you are ready to perform the triceps exercise, you do not need a lot of weight to get a good pump.
For your last exercise, go with lighter weight and perform higher reps to get a good pump. The same goes for the back, biceps, and forearms.
The back is the larger muscle of the three so, start out with the biceps. Then go on to the biceps. Finally, finish with a high rep and lighter weight for your forearms.
Three Day Bodybuilding Workouts For Your Upper Body
This three-day routine will have you performing two exercises per day. It will incorporate a large muscle group combined with a smaller muscle group. A sample routine will look like this…
Chest: Barbell bench press
Barbell bench press Triceps: Skull Crushers
Back: Wide grip pull-ups
Wide grip pull-ups Biceps: Barbell curls
Shoulders: Military press
Military press Wrist: Underhand forearm curl
These three-day bodybuilding workouts will not be as intense as the two-day routine but, you will have only one day for your rest day which will slightly make the next session more difficult.
For both the two day and the three-day bodybuilding workouts, try to change the exercises for the different muscle groups. For example, one week you might do a regular bench press for the chest, then the next week you might do incline flyes. Vary the exercises so you will confuse the muscle and promote more muscle gains.