UPPER BODY DESTRUCTION :HIT EM ALL !
Once in a while your body needs a treat ,maybe its because you did a leg workout yesterday ,or maybe you got caught up in doing the back and bies ,chest and tries combinations,and you wanted to change it up,so if you feel good and hyped , why you just do a WHOLE upper body routine?
Here it is guys a workout designed for your wildest fantasy .
Warm up sets(important):
Feel free to do warm up moves like(Arms circles,shoulder rotation,front reach,chest stretch ...)
Also a 10 minutes jumping rope would help a lot .
A-Seated rotator cuff external rotation (light weight)[3 sets ,15 reps]
B-Pull ups(wide grip)[4 sets,up to 12 reps ]
UPPER BODY STRENGTH ROUTINE:
Before you start to go ham consider this :
In getting big ripped muscles you don't have to go heavy ,it is more efficient to do high good reps with a light weight and feel a good pump in the muscle ,then do it with heavy weight with relatively bad form .Please stick with a weight that is comfortable with you,and start by adding 10 to 30%.
Trick:pick up a weight ,make a number in your mind ,do the reps .Rest 15 seconds ,then do HALF the the number you just picked.
Group 1 [4 sets ,15 to 30 reps]:
A-Seated Bent-Over Rear Delt
B-Reverse Dumbbells Flyes
Group 2 [4 sets ,15 to 30 reps]:
A-Chest Dips
B-Biceps curls
Group 3 [4 sets ,15 to 30 reps]:
A-Bend over row
B-Skull Crushers
Group 4 [3 sets ,15 to 30 reps]:
A-Lateral raises/Front raises
B-Dumbbells Shrugs
3-Cool down(Free form):
1-Arms stretches
2-Triceps stretches
3-Isometric stretches (shoulder external rotation,internal rotation )
4-Downward dog
5-Child pose
6-Supine twist
7-Neck stretches
And here you go guys ,hope you enjoyed this routine ,drink lots of water and eat healthy .Peace.
