The Upper Body Strength Training You Least Expect It ,Make Huge Gains :
Hello everyone ,today i'am bringing you a summer full upper body workout ,it contains lots of exercises starting from chest to triceps to shoulders and arms ,we have sets and supersets to help you get maximum gains .
Now prepare your water bottle ,your favorite playlist and LET'S DO IT!
Warm up (30 s)
1-Arm circles
2-Arms cross
3-Forward reach +arm stretch (Reach forward with your two hands a point an arms length from the center of your chest ,and stretch backward your hand an arms length from your back as far as you can)
4-Torso twist
5-Walkdown (walk with your hands on the floor ,try to go from a standing position ,then reaching your toes then walk with your hands starting with the left to almost a push up position,then walk backward to your initial standing position ,switching hands)
6-Jog in place
7-Jumping jacks
Warm up Sets:
This part of the workout contains strength exercises that helps warm you up to work later with heavier weights ,so it's primarily about doing solid reps ,not much about the weight.
We're now just building a solid base to which we can do the work safely ,so finding back or shoulders exercises should not surprise you in any way .
Enough talk let's do that shit !
Note:You can do this exercises as a superset (means no rest between)
Exercise One:Shoulder pass through [10 to 14 reps,4 sets]
Exercise Two:Lateral raises [15 to 20 reps,4 sets]
Exercise Three:Unilateral low cable fly [10 to 14 reps,4 sets][Alternative]
Exercise Four:Bent-Over Reverse Fly[15 to 25 reps,4 sets]
Exercise Five:Push ups [10 to 15 reps, 4 sets]
Strength Routine:
In this portion of the workout don't be afraid of using heavy weight ,but most importantly make solid reps with good form feeling the right muscle that you're supposed to hit .
Chest:
Exercise One: Dumbbells Chest Press [12 to 20 reps ,4 sets]
Set 1:Use dumbbells between 15 lbs to 30 lbs ,do from 17 to 20 solid reps.
Set 2 and 3:With heavier dumbbells do at least 12 reps.
Set 4:Same as set 1
Exercise Two [Super-Set]:Knee to Elbow (Spiderman) Push ups [4 to 8 reps each side,3 to 4 sets]
Note:This exercise focus on the abduction of the chest muscle ,i prefer putting my feet on a box to better have chest involvement
For more information visit ATHLEAN-X video :
4 Pushup Variations WAY BETTER Than the Original!
Triceps:
Exercise One: One Arm Dumbbell Triceps Extension [10 to 20 each hand,4 sets]
Exercise Two:Triceps dips on bench [8 to 14 reps,4 sets]
Exercise Three:Cable triceps kickbacks [8 to 12 reps,4 sets]
Note:focus on the contraction of the triceps ,if you start feeling it on your front delt ,it either you're using too much weight or a burnout ,let the muscle rest as long as it needed and start again with lighter weight.
About the triceps dips ,do as much as you can ,even if it's just 4 reps,grind !
Shoulders:
Exercise One :Arnold Press [12 to 17 reps,4 sets]
Exercise Two:Shoulder press [8 to 15 reps ,3 to 4 sets]
Note:in doing the Arnold press squeeze you chest at the bottom of the movement and press up feeling the tension on your shoulders(especially the mid and front delt).
Biceps and forearms :
Exercise One: Wrist curl [15 to 25 reps,3 to 4 sets]
Exercise Two: Biceps curl [12 to 15 reps,3 to 4 sets]
Note:for the biceps curl ,sit on your bench or chair ,with one hand holding the weight try to push your shoulder (right or left depending which hand you're curling with) to the bench or wall,this sound ridiculous but pushing your shoulder while curling will block your rear delt and let your biceps do all the work ,try it .
Cool Down (20 s)
1-Toe touch stretch
2-Arm crossover stretch
3-Triceps stretch
4-Chest stretch (put your hand in the wall ,shoulder height and turn facing the opposite direction of the wall )
5-Wide leg forward fold stretch
6-Downward dog
7-Cobra stretch
8-Child pose
9-Supine twist stretch
And we're done guys ! good job ,i hope you liked this routine as much i did ,drink lots of water ,eat healthy and i see you next time.Peace.
