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.
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.
Shoulder – Barbell Press
Triceps – Close Grip Bench Press