Mass Building WORKOUT Upper Body Routine (5 Exercises)
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UPPER BODY COMPOUND WORKOUT | Burn Fat & Calories!
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4 Compound Exercises for Upper Body Mass
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Compound Concentration Curl and Kickback This compound exercise targets both the biceps as well as the triceps. Hold weights in both hands and sit on a chair. Lean forward with the back straight and prop the right elbow against the right inner thigh, weight hanging down towards the floor.
Squat shoulder press. These moves go together like bacon and eggs. Lunge so that your right foot is 1.5m forward, with a dumb-bell in each hand. Raise them to either side of your head.
Lower your.An all compound workout, as listed above, should be performed once a week. This routine works almost every body part twice a week with only compound exercises, which is all you will need in an all compound workout.
Because of the few amount of exercises each day, the workout should not last much longer than 30 minutes.Compound Exercise Movement #3 – Upper Body Pull AKA Pull Ups And Rows. This is a great 2-day a week strength training compound exercise workout for beginners who have busy schedules but want to get started. Alternate between Workout A and Workout B allowing at least 1 day of rest between workouts.One of the most straight-forward compound exercises for the upper body has to be the pull-up.
The pull-up works the majority of the muscles in your back as well as the muscles in your shoulders and triceps.A compound exercise engages more than one body part. For example, an overhead press works the deltoids and triceps.
A primary body part is engaged. Secondary body parts assist and are worked less, sometimes only during part of the movement.Hold two dumbbells in front of your chest with your palms facing toward your body, keeping your elbows close to your body. This is your starting position.
Press the dumbbells up above your head, rotating your palms out so that when you reach the.Deadlifts – 4 x 5 (after the warm up, do 4 sets of 5 reps with 80% of your 1RM) Chin ups or pull ups – 4 x 8-10 reps. One arm dumbbell row or a chest supported row – 3 x 12 reps.
Standing barbell curl – 3 x 8. concentrated curl – 2 x 10. Day 3 – Legs and shoulders.In fact, there are dozens of moves you can rotate through for the ultimate upper body workouts. The most effective strategy is to integrate a combination of compound exercises into.Six Basic Compound Exercises 1. Horizontal Push Compound Exercises Horizontal pushing exercises comprise basic bench presses and their variations, including barbell and dumbbell presses, parallel bar dips, and even push-ups.
Weekly Schedule: It’s 4 total weight training workouts per week (2 upper body and 2 lower body) done with a 2 on/1 off/2 on/2 off format. Weight Training Frequency: Each muscle group/body part is trained to some degree once every 3rd or 4th day, making this a moderate frequency split. Best Suited For: Most of the population, most of the time.. Specifically, intermediate or advanced trainees.
For an upper body workout, this could mean doing arm circles, windmills, arm swings, and spinal rotations. Also, performing light cardio movements such as walking or.Standing overhead dumbbell presses Compound exercises, which utilize multiple joints and muscles, are perfect for busy bees as they work several.
Printable Upper Body Workout. Overhead Press + Bentover Row (Overhead Press + Tricep Kickback in the second round; oops) I am using 8 lbs // 3.6 kg. Dumbbell Pass + Captain Morgans I am using 3 lbs // 1.4 kg. 2 Bicep Curls + 2 Bentover Close Rows I am using 12 lbs // 5.4 kg.Do it Right:Stand erect holding a dumbbell in each hand at your sides.
Keeping your chest up and elbows in tight, curl one weight toward the same-side shoulder, turning your wrist up as you go. Squeeze your biceps hard at the top, then lower to the start. Repeat with the opposite arm.
List of related literature:
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| from Glute Lab: The Art and Science of Strength and Physique Training |
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| from Tribe of Mentors: Short Life Advice from the Best in the World |
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| from Integral Life Practice: A 21st-Century Blueprint for Physical Health, Emotional Balance, Mental Clarity, and Spiritual Awakening |
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| from The Power of Full Engagement: Managing Energy, Not Time, Is the Key to High Performance and Personal Renewal |
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| from The Lazy Girl’s Guide to Being Fit |
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| from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance |
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| from Hockey For Dummies |
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| from Beyond Training: Mastering Endurance, Health & Life |
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| from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU! |
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| from Pathology and Intervention in Musculoskeletal Rehabilitation E-Book |
12 comments
I add lateral raises for shoulders and inclined dumbells press
That’s funny. This is basically my upper body routine. The only difference is that I do the Arnold press with Dumbbells. Using a barbell with heavy weight doesn’t mix well with past shoulder injuries I’ve had. I do narrow grip pull ups because I thinks that’s the best balance of all the pull up variations.
These are uppper body moves, why not just do dumbbells shoulder press, works more on the shoulders
Pretty sure I’m hearing an Atlantic Canada accent??? Cheers from Trenton, NovaScotia!!! ��
I just subbed, great vids and your information is great for a beginner, and i always get a smile from your exsample of this is how not to do this…for exsample 7.23.. Had me rolling, greets from the uk. See you on the next one.
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Does this build size gains or strength gains. How long before seeing results. I am new to this.
That is a pretty amazing hotel gym, most hotel gyms have a treadmill and an exercise bike, and maybe a few dumbells.
hey lee, ive started training at home, all I have is dumbbells and a bench, I want to focus mainly on major compound exercises. I’m thinking of investing in a lat/row machine, do you think its worth it? or can dumbbells make up for this
What if you can’t do pull-ups? Any alternative? I have a rotator cup issue with my left shoulder. Thanks
do you do the 3 sets one after the other ( with rest periods) then move to the next exercise?? I’m new to all this
So what, on OHP if I use 115lbs for 4 reps, i need to do it on both sets? So 115+115 then 115+115+115 then 115+115+115+115 and then lets say increase the weight 130 + 130 etc?