Upper Body Training
Upper Workout #1
Perform 3-5 sets of 10-30 reps. For strength, use HEAVY weight and perform lower reps (4-10 reps). For increased mass, use medium weight and high reps (10-20 reps). For definition and muscle endurance, use light weight and perform ALL 5 sets and 30 reps.
*There are many different machines that perform the same exercise. Get familiar with the machines in your gym.
Warm up
Perform 10-50 reps of…
Main Workout on Machines
-Seated Row
-Lat Pull
-Shoulder Press
-Cable or machine Pec Fly
-DB, machine or cable Reverse Pec Fly
-Dip Machine
Upper Body Workout #2
Perform 3-5 sets of 10-30 reps. For strength, use HEAVY weight and perform lower reps (4-10 reps). For increased mass, use medium weight and high reps (10-20 reps). For definition and muscle endurance, use light weight and perform ALL 5 sets and 30 reps.
Upper Body Workout #3
Perform 3-5 sets of 10-30 reps. For strength, use HEAVY weight and perform lower reps (4-10 reps). For increased mass, use medium weight and high reps (10-20 reps). For definition and muscle endurance, use light weight and perform ALL 5 sets and 30 reps.
Warm up
Perform 50…
Main Workout
-Cable Single Bicep Curl (L/R)
-Cable Single Tricep Extension (L/R)
-Dip Machine
-Machine Pec Fly
-Machine Rev Pec Fly
UpperBody Workout #4
Perform 3-5 sets of 10-30 reps. For strength, use HEAVY weight and perform lower reps (4-10 reps). For increased mass, use medium weight and high reps (10-20 reps). For definition and muscle endurance, use light weight and perform ALL 5 sets and 30 reps.
Main Workout
-Chest Press, Neutral Grip
-Seated Row, Neutral Grip
-Bicep Curl Machine
-Dip Machine Machine
-Cable Lat Pull
Upper Body Workout #5
Perform 3-5 sets of 10-30 reps. For strength, use HEAVY weight and perform lower reps (4-10 reps). For increased mass, use medium weight and high reps (10-20 reps). For definition and muscle endurance, use light weight and perform ALL 5 sets and 30 reps.
Warm up
Perform 10-50
-Dips
Main Workout
-Cable Lat Pull
-Seated Cable Row
-Standing Cable Pec Fly
-Dip Machine
-Cable, T-bar Curl
-Reverse EZ Curl
Upper Body Workout #6
Perform 3-5 sets of 10-30 reps. For strength, use HEAVY weight and perform lower reps (4-10 reps). For increased mass, use medium weight and high reps (10-20 reps). For definition and muscle endurance, use light weight and perform ALL 5 sets and 30 reps.
Main Workout
-EZ Reverse Curl
-Dip Machine
-Cable Pec Fly
-Single, Seated Cable Row (L/R)
Upper Body Workout #7
Warm up
1 mile on the treadmill
Main Workout
Perform 3-5 sets of 10-30 reps. For strength, use HEAVY weight and perform lower reps (4-10 reps). For increased mass, use medium weight and high reps (10-20 reps). For definition and muscle endurance, use light weight and perform ALL 5 sets and 30 reps.
-Seated Cable Row
-Reverse Grip Lat Pull Down
-DB Curl & Press (shoulder press)
-Cable Tricep Pull Down
Upper Body Workout #8
Warm up
1 mile on the treadmill
Main Workout
-Chest Press (neutral grip)
-Seated Cable Row
-Pec Fly Machine