Upper Body workout example for 2 days
Exercise
Sets
Reps
Bench Press
4 Sets
14/10/8/6
Incline DB Press
3 Sets
10/8/6
Wide-Grip Pullup
3 sets
Max reps
Underhand-Grip BB Bent Row
Underhand-Grip BB Bent Row
3 sets
12/10/8
Seated BB Military Press
3 sets
10/8/6
Shoulder-Wide Grip BB Upright Row
2 sets
10/8
Bodyweight Triceps Dips
3 sets
Max reps
Exercise
Sets
Reps
Partial Rack Deadlift
4 sets
14/10/8/6
One-Arm DB Row
3 sets
10/8/6
BB Incline Press
BB Incline Press
3 sets
10/8/6
Bodyweight Chest Dip
3 sets
Max reps
Seated DB Press
3 sets
10/8/6
Close-Grip BB Upright Row
2sets
12/10
Close-Grip Bodyweight Pullup
*Main Muscles Worked: General Pectorals/Anterior Deltoids/Triceps
*Quick Tip: For maximum stimulation of the chest, position your torso on the bench with a slight arch in the lower back; the ribcage held high; and the shoulders shrugged back and downward.
Incline DB Press
*Main Muscles Worked: Pectorals (Focus on Clavicular section)/Anterior Deltoids/Triceps
*Quick Tip: Vary the incline of the bench workout-to-workout or set-to-set from 30 to 45 to 60 degrees to target different motor unit pools.
Wide-Grip Pullup
*Main Muscles Worked: Lats/Rhomboids/Mid-Traps/Rear Delts/Biceps/Brachialis/Forearms
*Quick Tip: Vary grip widths and the angle of the torso when pulling to effectively stimulate all areas of the back musculature.
Underhand Grip BB Bent Row
*Main Muscles Worked: Lats/Rhomboids/Mid-Traps/Rear Delts/Lower Back/Biceps/Brachialis/Forearms
*Quick Tip: Keep the torso bent at an angle of about 75 degrees and pull the bar into the lower abdomen to best stimulate the belly of the lats.
Seated BB Military Press
*Main Muscles Worked: Anterior Shoulders/Triceps/Upper Pectorals
*Quick Tip: Use a bench with back support and keep your torso upright throughout the set (leaning back engages too much upper pecs). Bring the bar just below the chin before driving it back to the top.
Shoulder-Width Grip BB Upright Row
*Main Muscles Worked: Anterior and Lateral Shoulders/Traps/Biceps/Brachialis/Forearms
*Quick Tip: Raise the bar to a level where the upper arms are parallel to the floor. At the top the hands should be lower than the elbows to best stimulate the shoulders.
Triceps Dip
*Main Muscles Worked: Triceps/Pectorals/Anterior Deltoids
*Quick Tip: In order to keep chest activation to a minimum and target more triceps activation, make sure your torso remains upright throughout the set. Lower yourself to the point where your upper arms are parallel with the floor.
Partial Rack Deadlift
*Main Muscles Worked: Lower Back/Quads/Hips/Glutes/Hams/Upper Traps/Forearms
*Quick Tip: For complete back development vary the range of motion from just above knee height to as low as the mid-shins. It is best to stick with one range of motion per workout.
One-Arm DB Row
*Main Muscles Worked: Lats/Rhomboids/Mid-Traps/Rear Delts/Lower Biceps/Brachialis/Forearms
*Quick Tip: Keep your upper body parallel to the floor throughout the set. As you raise the DB, keep the elbow close to the body and do not allow the elbow to go higher than the height of your torso.
Incline BB Press
*Main Muscles Worked: Pectorals (Focus on Clavicular section)/Anterior Deltoids/Triceps
*Quick Tip: Use the same torso position that was mentioned above for the bench press. Lower the bar to the top of the chest, just below the chin.
Chest Dip
*Main Muscles Worked: Pectorals (Focus on Sternal Section)/Triceps/Anterior Deltoids
*Quick Tip: Keep your torso leaning forward throughout the set to more strongly engage the pecs. Lower yourself to a point where you can feel a slight stretch in the chest before pushing back to the top. To keep more tension on the pecs do not lockout.
Seated DB Press
*Main Muscles Worked: Shoulders/Triceps/Upper Pectorals
*Quick Tip: To put the greatest emphasis on the anterior delts, press the DB’s with the palms facing each other. To work the anterior delts but also bring the lateral heads greatly into play, press with the elbows held back in line with the torso and palms facing forward.
Close-Grip BB Upright Row
*Main Muscles Worked: Anterior Shoulders/Mid-Traps/Biceps/Brachialis/Forearms
*Quick Tip: Take a grip on a BB with your hands spaced about six inches apart. Raise the bar to about the height of your chin to bring the mid and upper traps into play along with the anterior delts.
Close-Grip Pullup
*Main Muscles Worked: Biceps/Forearms/Lats
*Quick Tip: Take a slightly less than shoulder width grip on the pull-up bar. Lift your body up to a point where you feel your biceps are fully contracted, while focusing on keeping lat activation to a minimum. Lower yourself to a point where there is still a slight bend in the elbows to keep tension on the biceps.