Best Upper Body Workouts | Stay Energized

Best Upper Body Workouts.

All Time Best Upper Body Workouts For Building Massive Strength. 

Pack on lean size across your torso with these workouts over the next few weeks.... 

Upper-Body Workout 1: Chest and Back

1A Bench press

Sets 8 Reps 8 Tempo 2010 Rest 30sec

Lie on a flat bench, holding a barbell with your hands slightly wider than shoulder-width apart using an overhand grip. Brace your core and press your feet into the ground, then lower the bar towards your chest. Press it back up to the start.

1B Bent-over row

Sets 8 Reps 8 Tempo 2011 Rest 60sec

Hold a barbell using a shoulder-width overhand grip, hands just outside your legs. Bend your knees slightly, then bend forwards, hingeing from the hips and keeping your shoulder blades back. Pull the bar up towards your sternum, leading with your elbows, then lower it back to the start.

2A Chin-up

Sets 3 Reps 6 Tempo 2011 Rest 20sec

Hold a chin-up bar using a shoulder-width underhand grip. Brace your core, then pull yourself up until your chin is higher than the bar, keeping your elbows tucked in to your body. Lower until your arms are straight again.

2B Incline flye

Sets 3 Reps 8 Tempo 2010 Rest 20sec

Lie on an incline bench holding a dumbbell in each hand above your face, with your palms facing and a slight bend in your elbows. Lower them to the sides, then bring them back to the top.

2C Diamond press-up

Sets 3 Reps 12 Tempo 2110 Rest 60sec

Start in a press-up position but with your thumbs and index fingers touching to form a diamond. Keeping your hips up and core braced, bend your elbows to lower your chest towards the floor. Push down through your hands to return to the start.

Upper-Body Workout 2: Legs and Shoulders

1A Back squat

Sets 8 Reps 8 Tempo 2010 Rest 30sec

Stand tall with feet just wider than shoulder-width apart, holding a barbell across the back of your shoulders. Keeping your chest up and core braced, squat down until your thighs are at least parallel to the floor. Drive back up through your heels to return to the start.

1B Overhead press

Sets 8 Reps 8 Tempo 2010 Rest 60sec

Stand tall with your feet shoulder-width apart, holding a barbell across the top of your chest with hands slightly wider than shoulder-width apart. Keeping your chest up and core braced, press the bar overhead until your arms are straight, then lower it back to the start.

2A Barbell split squat

Sets 3 Reps 6 each side Tempo 2010 Rest 20sec

Stand tall with feet just wider than shoulder-width apart, holding a bar across the back of your shoulders. Keeping your chest up, take a big step forwards with your right foot, then bend both knees to 90°. Drive back through your right foot to return to the start. Repeat for six reps, then switch legs and do another six reps with your left foot forward.

2B Barbell high pull

Sets 3 Reps 8 Tempo 1010 Rest 20sec

Stand tall with your feet shoulder-width apart, holding a barbell with an overhand grip and arms straight. Keeping your chest up and core braced, pull the bar upwards, leading with your elbows, until it reaches chin height. Then lower it back to the start.

2C Lateral raise

Sets 3 Reps 12 Tempo 2011 Rest 60sec

Stand tall, holding a light dumbbell in each hand by your sides, palms facing each other. Keeping your chest up, your core braced and a slight bend in your elbows, raise the weights out to shoulder height. Turn your thumbs down at the top, then lower them back to the start.

Upper-Body Workout 3: Chest and Triceps

1A Bench press

Sets 8 Reps 8 Tempo 2010 Rest 30sec

Lie on a flat bench, holding a bar with your hands slightly wider than shoulder-width apart using an overhand grip. Brace your core and press your feet into the ground, then lower the bar towards your chest. Press it back up to the start.

1B Seated dumbbell overhead press

Sets 8 Reps 8 Tempo 2010 Rest 60sec

Sit on an upright bench holding a dumbbell in each hand at shoulder height, palms facing forwards. Keeping your chest up, press the weights directly overhead until your arms are straight, then lower them back to the start.

2A Hammer-grip dumbbell bench press

Sets 3 Reps 6 Tempo 2010 Rest 20sec

Lie on a flat bench, holding dumbbells by your shoulders with palms facing. Drive your feet into the floor and press the weights straight up, then lower them slowly back to the start.

2B Dumbbell triceps extension

Sets 3 Reps 8 Tempo 1010 Rest 20sec

Stand tall holding a dumbbell in each hand over your head, arms straight. Keeping your chest up, core braced and elbows pointing up, lower the weights behind your head, then return to the start.

2C Diamond press-up

Sets 3 Reps 12 Tempo 2010 Rest 60sec

Start in a press-up position but with your thumbs and index fingers touching to form a diamond. Keeping your hips up and core braced, bend your elbows to lower your chest towards the floor. Push down through your hands to return to the start.

Upper-Body Workout 4: Back and Biceps

1A Pull-up

Sets 8 Reps 8 Tempo 2011 Rest 30sec

Hold a pull-up bar using an overhand grip with hands slightly wider than shoulder-width apart. Brace your core, then pull yourself up until your lower chest touches the bar. Lower until your arms are straight again.

1B Barbell biceps curl

Sets 8 Reps 8 Tempo 2011 Rest 60sec

Hold a barbell with your hands shoulder-width apart using an underhand grip. Keeping your chest up, core braced and elbows tucked in to your sides, curl the bar up to your chest, squeezing your biceps as you go. Lower it back to the start.

2A Chin-up

Sets 3 Reps 6 Tempo 2011 Rest 20sec

Hold a chin-up bar using a shoulder-width underhand grip. Brace your core, then pull yourself up until your chin is higher than the bar, keeping your elbows tucked in to your body. Lower until your arms are straight again.

2B Reverse-grip bent-over row

Sets 3 Reps 8 Tempo 2011 Rest 30sec

Hold a bar using a shoulder-width underhand grip, hands just outside your legs. Bend your knees slightly, then bend forwards, hingeing at the hips and keeping your shoulder blades back. Pull the bar up towards your sternum, leading with your elbows, then lower it back to the start.

2C Dumbbell biceps curl

Sets 3 Reps 12 Tempo 2011 Rest 60sec

Hold dumbbells by your sides with straight arms, palms facing forwards. Keeping your chest up, core braced and elbows tucked in to your sides, curl the weights up, squeezing your biceps as you go. Then lower them back to the start.

Source- https://goo.gl/VsaVjF