Excersise advices — April 18, 2012 at 12:00 pm

5 Day Upper Body Workout Plan

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Strong and impressive chest, wide shoulders, pumped biceps and triceps, six packs … these are the results that men seek in an upper body workout. Women prefer them too, but not in an extreme like men want. Not only does the upper body workout provide impressive looks, it also provides the body with power and stamina to the arms, shoulders, chests, back and core muscles. Here is a simple 5 day upper body workout plan.


bench press

Day 1 – Chest (Push Ups, Bench Press, Standing Cable Crossover)
Abs (Crunches and Captain’s Chair Leg Rise)

Day 2 – Back (Pull Ups, Lat Pulldown Exercise and T-Bar Rows)
Abs (The Bicycle Crunch and Hanging Knee Rise)

Day 3 – Shoulder (Military Press, Deltoid Dumbbell Rises, Dumbbell Front Rise)
Abs (The Double Crunch and Leg Rises)

Day 4 – Aerobic Exercises (Treadmill running, jogging in the park – combined with push-ups, squats, stretching, rope jumping)

Day 5 – Arms, Biceps and Triceps
Biceps (Barbell Curls, Dumbbell Curls and Cable Curls)
Triceps (Bench Dips, Overhead Extensions and Dumbbell Kickback)

This program targets the upper body which is why the leg exercises are excluded. Even though the Aerobic exercises of the 4th day don’t involve weight lifting, they are an important ingredient for stamina and power. Plus, the jogging will give the body a rest from weight lifting.

Make all exercises in the program above with 3 sets of 12, 10 and 8 repetitions (these are the basic number of repetitions). If you want to exercise for more muscle mass, don’t increase the repetitions, increase the weights. But be careful not to add more from what the muscles can handle.

If you want to exercise for definition and fat burning, than increase with extra 5-10 repetitions, but don’t increase the weights.

Change the exercises every 2-3 weeks, or when you feel like the body ‘wants’ to change exercises. You know that felling when you are tired of doing the same exercises over and over again; the body itself feels the same. Here are other exercises for a change.

NOTE: Remember that the 5 day upper body workout plan stays the same, only the exercises change.

Chest – Incline Bench Press (dumbbells), Decline Bench Press, Chest Dips, Push Up Bars,Dumbbell Flyes, Peck Deck Butterflies.

Back – Chin Ups, Superman, Supine Pull-ups, Shrugs

Shoulder – Barbell Press

Biceps – Preacher Curl, Hammer Curl and Close Grip Barbell Curls

Triceps – Close Grip Bench Press

Abs – V-Ups, Cross Body Mountain Climbers, Vertical Leg Crunch, Stability Ball Roll


biceps preacher curl

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