Rought Draft of List of Upper Body Workouts
Warm up-Always warm up before your work out, if you dont want to do all the stretching you can always do cardio or
some full body excercise to warm up your muscles before you lift.
General Rules-1. You should be able to control the movement of your lifting, no swinging, bouncing, and altering of
range of motion. If your doing this, lower the weight.
2.Maintain good posture- Good posture will help you with the exercise your focusing on, as well as working your
back and abs.
To increase muscle size to its greatest potential, you want mininal rest time inbetween sets and different
Strikes- Work a lot on form. Strength comes largely from the twisting of your body with your core (back and abs)
Train with back and core, as well as any exercises you do.
Exercises for back and core- Lower Back= Plank, Side Plank, Deadlift, Executions, Stiff Legged Deadlifts (Mostly
hamstrings but does work for the very lower back) Good Mornings.
Upper Back= Bent Over Rows, Executions, Chins, Lat Pulldowns, One Arm Dumbbell Rows,
Seated Cable Rows, Barbell Pullovers.
Biceps- Vary grips in curls. The different grips isolate different parts of the bicep. 8 Inches apart is a very
close grip(Long part of bicep emphasis) the wider you go, lower the bicep you work.*
1st Set-Close grip (About 8 inches apart)
2nd Set-Hips width apart.
3rd Set-Shoulder width apart.
4th Set-About 6 inches farther than shoulder width
*This is used with a barbell, of some sort, not dumbbells.
For dumbbells, indivicual weights, do inverted curls. Set a weight bench to 30degrees, and select a weight you can
do about 10 max for. Go until failure, then move the bench to 45 degrees and go until failure. Go to 60 Degrees
and go until you CANNOT do another rep. Rest for 1-2 min then do it again. 3 Sets.
Exercises for Dumbbell- Alternate Hammer Curls, Alternate incline dumbbell curls, Barbell Curls, Cable Hammer Curls
(Rope Attachment), Chin up, Concentration Curls, Cross Body Alternate Hammer CUrls, Dumbbell Bicep Curl, Incline
Inner Biceps Curl, Lying Cable Curl.
Hammercurls also work your biceps, and should be done whenever you do a bicep workout. For a better workout curl
the weight in front of you at about a 45-degree angle from your torso, toward your opposites shoulder. This will
place even greater emphasis on your biceps.
Bands-Yes, they look ridiculous, but the extra tension they provide on the way up, contrasting with the easy early
part of band curls, work all kinds of muscles in your bicep. At the end of your workoout do 3 sets of 10-15 Bands
curls. The varying resistance from the beginning to end of each curl is what makes the band curls so
Triceps- Close-Grip Bench Press, Overhead Dumbbell Extension, Cable Pressdown, Hammercurl.
Forearms- Deadlifts and Power Cleans(Places an incredible strain on arms, especially on forearms, during the lift),
Reverse grip wrist curls, dumbbell twists, hammer curls, Lever Lifts, Power Wrist Curls.
General Rules- For weightlifting, a misconception is that you lift one day and rest the next, or 2 on 1 off, which
is wrong. You can work upperbody Monday-Saturday, as long as you know what your doing. One day do pull workouts,
then the next do push. This goes for all exercises, just work different muscles each day.
The rest break for your muscles, is the day your not working those specific muscles. This goes for lowerbody as
well, just make sure you know the exercises.
"""To increase muscle size to its greatest potential, you want minimal rest time in between sets and different
*I Pulled this all together from a string of sites including Bodybuilding.com and other assorted weight lifting forums. I do not know if these are all 100% true, but I've heard from enough people, sites, and articles that its all at least logical.
**Any help would be appreciated, feel free to PM me or post any suggestions or corrections.