Mass Building WORKOUT Upper Body Routine (5 Exercises)
Video taken from the channel: Criticalbench
The Busy Man’s Upper-Body Workout
Video taken from the channel: Men’s Health
The 4 Best UPPER BODY Workouts for Mass (Chest/Shoulders/Back/Arms)
Video taken from the channel: musclemonsters
Complete Upper Body Workout for Strength & Toning: Arms, Shoulders, Chest and Back Workout
Video taken from the channel: FitnessBlender
The Best Full UPPER BODY Workout For Max Muscle Growth (Science Applied)
Video taken from the channel: Jeff Nippard
UPPER BODY COMPOUND WORKOUT | Burn Fat & Calories!
Video taken from the channel: Tstepfitness
4 Compound Exercises for Upper Body Mass
Video taken from the channel: Total Fitness Bodybuilding
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 |
180 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.
Hello there, have you considered Fenoboci Diet Plan yet? Just simply do a google search engine search. On there you will find an awesome suggestions about how you can lost a ton of fat. Why not give it a chance? perhaps it will work for you too.
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?
Hello lee, old school bodybuilders like leroy Colbert said wide grip to build chest and I have seen videos of Arnold and serge doing extremely wide grip. Is wide grip good or not? Is it for advanced bodybuilders only?
i have one question..can i do this routine twice or thirce a week?
dont do the military press if you g behind the head to far you can hurt your shoulders
Hey Lee. I got a new job and here it is 8 months later and I haven’t in the gym since I started work. It feels like I’ve been gone much longer tho. You ever have this happen? What do you like to do, coming back. Btw I still retained a lot of my size but most def gained in the midsection tho.
How do you feel about a pyramid style workout?
I always have my warmup set at 20 reps, while my strength set is at 10 reps usually with a power rep of 5. Of course, the weight increases with the set too.
Can you do a video on how to lose body fat while minimizing muscle lost?
hey Lee, Could you use the dumbbells instead of barbells??? the same thing?
I love your workouts so much! I am fit and healthy thanks to these super classes! THANK YOU!!
Why 8-10 reps? Just wondering. I’ve just always thought that 4-7 reps is best for muscle mass/ strength gains.
Thanks a lot lee, i just created my two day split and all the inspiration for upper body from your video… cheers
Hey Lee, love your videos, I have a question, would you recommend for someone to take a week off to just let there body relax and rest. The last time I took a week off was over the summer but I did have 4-5 days off in the fall. I aim seeing some results but is it ok to just hit the “reset” button?
Love these workouts Fitness Blender is just the best resource ever for looking after yourself
Hey man, one question about the overhead press.
I use dumbbells for these. I’ve been taught to position my elbows such as they’re about 30 degrees in front of my body. I think this is called the scapular plane or whatever. They say that this has less injury risk vs pushing up with the dummbbells completely to your sides.
Dang, Lee, how long are you in San diego for, would love to meet you!
You said in your email you were attending a business training seminar. If you don’t mind me asking what type of business training seminar was it? It wasn’t a real estate business seminar was it? Oh and do you have any ideas on good alternatives for squats and leg press? I’m still having hip issues that make it painful to do them but think God I can still dead lift.. My only heavy lift I can still do. Getting old sucks..
Mr Hayward! Can you do some REGULAR variety of protein meals like for breakfast, lunch dinner, post/pre workout etc please. I think this is where ppl really struggle with when it comes to bodybuilding.
Lee, I have a wrist impingement, which prevents me from doing the bench press and push ups. When the wrist bends backwards, there is uncontrollable pain. Do you know of any way that I can get back to doing these exercises, via other exercises or a specific wrist wrap that helps people with my problem?
I have never been to a hotel that had regular gym weights to use.
ADD deadlifts and squats to this and you got yourself a killer full body workout.
Hi Lee. My gym had a refurbishment and got rid of the machine used to target hamstrings. Both laying n standing. What exercises can I do to target my hamstrings. I incorporated walking lunges..obviously squats..but wanted more of an isolated exercise if possible. I hear this is a more stubborn muscle for girls to build then for guys. Also do you really think its neccesary to count macros to get better results….
Thank you.
Lee have you ever had a shoulder injury that persist for 4 months and hurts when pressing how long sould I rest it a month 2 months
Mr. Hayward, i enjoyyed this video. I was wondering if you could make a similiar video like this but for the lower body? It would be fun if it were a routine you could do at home like the excercises in this video. Thanks a million.
i love these videos… just wish it wouldn’t get interrupted by ads
Were videos for days 5 and 6 ever made? Having a tough time finding them. Thanks!
These workouts have been a life saver during this pandemic. I love the sneakers you have on in this on, what are they!!!????
I want to use the cable machines more but theres always guys hogging 2 of them at once and then I get too shy or intimidated to use them
Great Content as usual Jeff.
This one works works for me I’m a Rugby player I’m 6ft1 and play at the back.
Dirt Trail Biking on a hard tail push bike even better when it’s raining, Wow Iv never been so humbled, I done it while I was recovering from an mcl injury and now do it 2-3 times a week and the odd day sprinting with my regular training, believe me 3D Delts, Traps/Neck/Lower back, Triceps, wrists and Legs mainly calfs and gluteus maximus the workout itself is very explosive.
Get some good carbs and pre-work out in the system then pray for it to rain and give it go guys����
Can i do this for 4days a week? I think its effective for me to gain mass.
It s exactly the same workout as kinobody s warrior shreding, only some exercises added and changed. Amazing how many people talk shit about Greg and follow other people same exact routine:D
Greetings from Germany. I trained the Upper/Lower plan for three times
now. I tried the full body plan, but i don’t like it like the U/L plan.
Now i do the U/L the 4. times. It would be great if you can release just
an new 6 Week plan to get variety in the exercises. I am not so good in
building my own plan. And i think you make the best out there.
Nice workout ya put together. I love those renegade rows cuz they are such a functional workout to hit a lot of different areas. Keep rocking it!!!!
If I drop this routine down to 4 days per week is the volume too low for a new lifter?
Jeff Cavalier would have some words with you about those face pulls hahaha
What is your experience with this split compared to a push pull legs split? I work about 3-4 days a week with all-day shifts and therefore i am not able to workout the required 6 days with a push pull legs split. I can see that this split can also be done with workouts 4 times a week which would suit me better. However i can’t help myself from questioning whether or not there is enough total volume for each muscle group with this split.
I would appreciate if someone could comment there thoughts in this. Thank you!
You shouldn’t lower the bar all the way it’s an unnatural position when you perform a standing military press.
3:21 man look at that! in that, jeff shoulders look like those basketball sleeve pads NBA players use. haha
I should say, you are explaining each exercise with perfect infos, anything from how to perform them correctly to how we can make a progress through time and get stronger and bigger. Keep it up!
This workout is great. What frequency do you reccomend? 4 x a Week?
My gym doesn’t have the necesary to do the Cable Crossovers, with what can I replace it with?
Ya know, Jeff… I’ve always been a big preacher of using correct form. I’m on week 5 of this upper/lower program, and I’m realizing I need to drop a few on almost half the exercises because my form is off. Ugh… I feel like I have to start all over. Oh well. Thanks for kicking my butt! (Unbeknownst to you.) ��������️♂️
Whoa haha
His voice wasn’t what I was expecting from the intro.
Great video!
If my gym don´t have a seated row machine, then I can do a normal barbell row?
Great video. Excellent job showing why your making specific recommendations rather than “just because “. Thank you.
Translate in french your vidéo there is full french look you
Can I do this routine 4 days a week or is that not effective
I’d love to see maybe in the future Stephanie upper lower split workout.
My current workout 2 days “legs” and one more upper…sometimes seems like I’m missing training upper body
It was a great workout I’m just wondering if I should pair it with a hitt or just keep it as it is? Just started lifting weight again I’ve been doing hitt so I’m used to the exsausted and drenched in sweat feeling
Hey, Jeff! First time checking out your channel. I’ve been doing the “bro split” this whole time and I’m just not seeing the results I want. I decided to give the upper/lower split a try. Just finished following this video (doing upper first) and wow… I’m smoked! Thanks for posting great content, and having the science to back it up! Cheers and God bless! ��������
Hey @fitnessblender! Love your videos! Which one of the powerblock’s adjustable weights did you guys buy? The elite, the sport or the pro? And do I need to buy 2 like one for each hand?
Why would you add the warmup? Just do dynamic stretching. You are using some of the glycolysis and creative phosphate phase of anaerobic muscle metabolism that is crucial to a workout. You just the muscles prepared not to stretch, don’t waste the energy, that is crucial to your warmup. Save any aerobic exercise for the end when you can achieve oxidative phosphorylation much quicker. Nice video, just need some tweets to make the regimen perfect.
Should I do my chest compound exercises and then shoulder and triceps or chest compound then back compound and then isolation
Not gona lie….your just one of those people you wanna punch right in the kisser
05:34 holding up two seperate machines at the same time is a bit selfish (as he uses the assisted pull-up/Dip pad as a fuckin pillow! ������
There’s no way in hell I’m doing that neck apparatus in the gym.
Hi Jeff, I’ve always understood that working larger muscle groups first was the way to go. Can you explain why you would do overhead press before wide grip pull ups please?
Did anyone else thought that Trippie Redd music was gonna play in the beginning lol?
Waste of money for that neck thing….I’ve been headbanging to metallica and slayer for over 20 years, my neck is in great shape ��
I’m 27, 172cm (5’6”), 70kg (155 lbs) and train for almost 10 years but suboptimal nutrition and many breaks, so I only Bench 80kg (175lbs) and squat 100kg (220lbs) and weighted pull up with +20kg (44lbs). Is this a good program for me or shall I go with a more novice like program like full body?
“If you find yourself cheating on the pull up consider lowering the weight” Looks in the gym mirror with a butter knife, time for a drop set
What can i Substitute the overhead press with? Lately I have been having too much pain with over head presses
** Jeff the type of kid to use the neck trainer every time he nods in school so he priorities his neck training **
How long should this workout take? I workout at lunch and only have an hour, so about 40 to 45 mins of actual workout time. Looking for a full upper body workout I can fit in!
I love that top/bra! Where can I find it?? The workout was great too, as usual ��
I’m absolutely ashamed by how much incredible free content this channel provides
I love how your videos are scientifically and professionaly detailed. Thanks for all the useful information.:) ������
Jeff do some stuff on scoliosis or one side being stronger than the other due to old injuries
I did this workout yesterday, and I am sore as fuck today; especially in my traps & rear delts. Thanks for the quality content, Jeff! Time to go eat my daily kiwi!
Ran across this workout. ��I am really enjoying it. You are so encouraging. Will continue adding this workout to my weekly exercise. ��
i might just be ignorant but did he skip triceps with these excersises?
I would really like to thank you bro for this guide… honestly I’ve seen many upper body programs, but yours gave the ‘fatigue’ feeling
I have 2 questions though
1) isn’t 4 reps set for barbell very few?
2) I don’t see an exercise that genuinely targets triceps, is it possible for me to add whichever I want in that regard?
I’m back after a 5-year hiatus (life-changing stuff got in the way) and I’ve MISSED you two! I’ve tried on and off in the gym but it just isn’t the same. I’ve had to start at beginner level again but I’m loving the new workouts I can get into. In particular, I’m pleased you’ve added a warm-up and cool-down to this weights exercise. Previously I had to use cardio warm-ups and cool-downs and I don’t think they’re quite right for weight training workouts. Whereas all the compound stretches etc. in this one were perfect. Kudos to the low-impact as well as I really struggle with high-impact.
My fave in between mid week workout after a sore lower body ��
I needed an upper body workout for today will be doing this later
You know this video is a gem when the like to dislike ratio is this good. Amazing work and thank you.
Big fan here. Not fond of thiis workout at all. Water break? We haven’t done anything to get a water break. Anyway, love how real you are
im on my dads computer and i love workouts its fun thank you
Will developing the back muscle lead to less pain in the back region expecially upper back?
I only watch ur videos to watch the guy in blue vest…charming guy ��
If I do this workout for two weeks will I be able to do a push-up in two weeks, bc I really want to be able to do pushups but I have no strength
I love how encouraging and positive you are Kelli, thank you for a great workout!
I’m new to this, I hope I end up loving the transformation of my Body.
Thank you for the tip at least I don’t look like a dummy on my first day at the gym.
Love. Love. Love. Kelly does such an amazing job of keeping you motivated & explaining each movement. I like that there is a warm up and cool down included too!!
I love how chill of an instructor she is! A lot of these routines have super peppy instructors whose sole purpose seems to be “look how fit and bouncy I am lol try to keep up!”
Still my favorite videos to workout with! I ALWAYS come back to fitness blender. These are my favorite videos to workout with because they are straight to the point! They teach you how to workout, they usually include warm up and cool down all with the white background and descriptions on the screen! I literally recommend this to everyone especially people getting started with their fitness journey.
7 years ago kelly helped me to reduce 20kgs, today im back to reduce 8kgs, and kelly is getting prettier ��
I LOVE this workout but I miss Kelli telling us what weight she’s using. Not because I used the same, but because I had a pretty good idea what would be appropriate for me after hearing what she was using. I haven’t strength trained in a LONG time so it was quite a bit of guesswork there.
Great upper body workout, loved how she was so encouraging and reminded us that form and effort mattered more than speed and weight. Definitely feeling it and love it!
Oh Kelli, this one was awesome! My kids (5, 7, 10) also joined in on this one. Loved it!
I absolutely enjoy this video. Do you have videos th as t are cardio low impact with out getting on the floor. I have severe arithis in both knees,and can’t jump or get on floor. I hope you do,because I love your videos. Thank you,stay healthy.
So many people trying to make a joke in this comment session that looks annoying
i’ve been having a few bad days, and what you said during the last rep cheered me up a little:) im taking care of myself and doing great things for myself. i should be proud of myself. thank you
it was a super se uper exercise. i was missing my gym during this lockdown period.. but thank u so much for this amazing workout.. i enjoyed it a lot.. by the end my arms were killing me:)
Hey guys! I decided to put my new Upper/Lower Size and Strength Program on sale again for the weekend only: http://jeffnippard.com/programs/upperlower I just finished up Week 2 and it is my favourite program I’ve released yet so far. The program will be $29.99 until monday ($39.99 regular price). Hope everyone has a great weekend!
The 2 best things about this are how easy the are to modify for various levels and the preview of the next move! GOD BLESS whoever made the preview of the next move a thing. It makes it easier to keep my head in the game because I’m not worried about being prepared or knowing what the heck I’m doing.
Thanks for the great workouts. With the coronavirus going around, I’m glad that I can meet my exercise needs without the gym.
I’m a little confused about why dumbbell drop and ventral raise are included in this because don’t they work the anterior delts? Plus, I really want to cut short this workout as I have exams coming up.
How about dips or assisted dips for chest & triceps? I’m 50 yrs, can these be done 2x week
Liked the workout, didn’t like loud ads right in the middle of exercises though.
When Kelli says you’re nearly done
“We’re in the endgame now”
This workout was so good, I will return to it over and over. Thank you for creating free content for us.
can i do a seated row instead of the barbell row if I’m unable to get hold of a barbell?
Amazing Kelly! You inspired me to get a set of weights for my house and it has transformed me. I already felt good, but now I feel spectacular. Well worth the investment! Thanks again!
I love you Kelly, i have been working out with you for the past 4 years!!!! Your my work out buddy! I love working out with you! Your the best trainer I’ve ever had and I have had a lot of them lol! I hope your Healthy and thriving. God bless you sweetheart!
Just love your video’s. Is helping me do much on my journey of weight loss, and strength.
This was the perfect workout on a quiet Thanksgiving morning! Thankful for all that my body is capable of ��
I don’t understand: is this the workout for 1 single day of the “upper” ones, or for all the “upper” days of the week?
4:00 guy in the background on the left doing some Bruce lee shit ����
Dear Jeff, love the content and this specific video. Do you (or any other youtubers) have suggestions for shoulder friendly chest exercises? I have a torn rotator cuff in my left shoulder and am trying to put on some mass. My plan is to pull as much as I push (or even more so) to help support and stabilize the upper body posterior chain. Thanks guys
What hotel r u staying at. I’ve just never seen such a nice Gym in a Hotel. Appreciate the info an ur content. Thanks
I haven’t been working out for like 2 years. I also begin today. I am a PhD student and for years I have had sleeping problems and stress related issues. I began today with this exercise. I don’t have gym weights soooo I improvised..with 2 retangular milk packages �� Life is about surprising yourself and others xD. Thankkkk youu
Ive been struggling with pain in my left shoulder blade and left side of my back for some reason, been to chiroprator, but its coming back again, today its really painful but i saw this video, it actually helped me focus on something else, it was a good workout. Thank you. Its been two weeks ago since i finished fb abs program it was great��
Never though I would like fitness or would rather working at home then at the gym until you guys came along so THANK YOU!
This video is heavy on shoulders, lighter on the arms, back and chest. I appreciate that though, shoulders are more important than arms to me and I’ll find the back and chest elsewhere. Thank you!!
I like to use 2-3 lbs less weight than what you use. Can you tell how much weight in lbs were you using for these exercises?
Can i add the 10 minutes butt and thigh workout lower body pilates after this?
I know you’ve been going through it, Kelli, but I’ve been watching FB for years and this is hands-down the best video I’ve seen yet. So I hope you know you are appreciated and loved:) Thank you!
Excellent workout! I applaud the warm-up and cool-down portions of the video. When I used to go to the gym to do a 45-minute group exercise class, the warm-ups were okay, and the exercise was great, but many times the instructor skipped the cool-down stretches. “Okay, give me two big inhales, okay, enjoy your day, ladies!” Um, no. I used to suggest extending the classes to 55 minutes to accommodate a proper warm-up & cool-down.:)
Hi Lee, can you do a video on how to do a lat spread.. would appreciate it, thanks
I’m trying this upper lower thing since usually I do like two groups a day except legs. Did this workout and felt as if I could’ve done more. Is that normal? As in i felt like I could do a little more of each muscle. Or is it like that because the second upper day will make up for it?
I can’t do pulls up so I do at machine but it’s not the same ������
Still the best exercise regime. I always come back to Fitness Blender. Have been for 6 years
Mr. Hayward, I’m sure pull-ups and chin-ups are easy for you, so how do you feel about weighted pull-ups?
I know that you are huge believer in pull-ups for a wide back, but would weighted pull-ups be beneficial because of the ability to cause progressive overload?
Long time fan
Henry
I’ve tried fitnessblender when I first attempted working out at home. I had good results, but, to be honest, I wasn’t much of constant lol. Along the time, I was trying some new workout youtube channels, and it was ok, got me some results but lately I’ve been thinking of doing some fitnessblender schedule. Well, one month over this, I’m reshaped and I never loved my body so much. And by this video, I have now some pretty lean nice arms and no bulked at all:D
This Home Chest, Shed Triceps analogy gets me every time.
Was skinny AF.
Bought a 10 kg dumbell set..and doing everything except the pulldown..
Would the dumbells work the same as well?
Who decision was it to but ole boy in the video lol he funny af
Blue is hampering his health too much for the sake of ur content tho!
THESE VIDEOS ARE WEAK AS FUCK UPPER AND LOWER SPLIT
UPPER
Chest
Bench press
Pullover
Back
Deadlift
Pullups
Arms
Closegrip
Barbell curl
Shoulders
Military Press
Bent-over lateral raises
LOWER
Quads
Lunges/back
Squat/Front
Hamstrings
Stiff-leg deadlift
Leg curl
Calves
Leg-Raises
Abs
Hanging leg raises
Plank
03:50 The guy on the bag on the left in the background! 10/10
I really like your channel and your videos musclemonsters….PLEASE keep up the great work!:-)
Really informative channel for muscle building. The guy is legit. Kudos!
T
I’m 60, so kind of an old guy, and don’t do much heavy lifting any more but I do all of the exercises mentioned and would add is hanging from a pull-up bar and raising your legs out in front of you, first to the left then to the right. For me, it seems to help my core and obliques.
Hello I read many of your programs here and followed them today abt cheast training and shoulders but even I lifted with 3 5 reps. I can not felel here 4 hours after that I had dont something today in the fittnes center… I look carefully how you show it and am almost sure am doing exactly like it.. but nothing happens,, ps am over 60. but stil fit but isnce I was 40 my amrs and chest has looked them same. whats wrong? regards Bruno Denmark
Wow, such an unexpectedly burning and sweaty workout! There wasn’t a second when my arms and even abs weren’t working and sweat was pouring off me by the 5 minute mark due to gradually changing the warmup exercises to more difficult and higher intensity versions. I lifted pretty heavy, as heavy as my arms and already sore abs allowed and I feel like such a badass for showing up and pushing hard, even though I gotta get to work now straight after. I feel like one awesome human being ���� 218 calories burnt just like that! �� #workoutcomplete 24.06.2020
I always recommend starting out with the bar only, until you familiarize yourself with proper form. Its not a contest it’s a process.
Basically compound exercises for
Arms:
Bench press
Pull ups (lat pulldown if you can’t to pull ups)
Push ups
Dips
Rows
Deadlifts
Legs:
Squats
Running
I popped a rib out doing overhead press a few years ago. Got fatigued and fell into bad form and blamo! A wicked shot of pain. Use proper form!
I would include upright rows because of the amount of trap action it gets but I really gotta do this. Thank you for the simplicity.
you shouldnt cross your legs tho. just keep them straight and tilt your toes down
For the shoulder press, why don’t you straighten out your wrist? Doesn’t that hurt? Shouldn’t your wrist be upright?
you nailed it! simple, clear, nice examples, really love it!
best upper body guide ever i had seen….. tnx muscle monster
8:37 can’t remember if i’ve seen headgear like that on Fifty Shades or Saw before? Hmmmmm. Both?
A lot of poor workout vids, came upon this by accident. These guys are good. Very informative. Great video. Professional. ��������.
If I had to choose only 1 chanel to follow for workouts all my life, it’d be this one! I always love every workout you post! Good for everything ����
Are these the only two push and two pull exercises you’d recommend for fast growth? My old trainer had me doing WAY too much iso work after 3-4. Months of amazing results w a push, pull, legs regimen. I got much better results with that simple push, pull, legs routine than Chest (HS), front & side delts/biceps/triceps, DP and RP on EVERYTHING, FST7 on EVERYTHING, or SST on almost everything. Push and pull have 8 exercises. Too many? Your thoughts. Thanks
Don’t have the vertical and horizontal pull machines at my gym. Any Pro substitutes?
Already doing these and slowly but surely I’ve seen progress!
Thanks a lot Lee and for the tips too!
Guys who try to look cool when exercising at the gym remind me of that one dude in school who cheated and acted smart but never really got any work done at school its self
Good videos man, cleared your own space, clean and simple with true substance. Keep up the good work.
hey do you add steroid to you walk out
and if yes which once.
also how long would it take me to acquire this shapes with three to four days walk out after work
I think deadlifts and rack pulls are much better than rows for a big back
Question: My L1-6 are fucked from an auto accident. Assistance or different excersice then Barrell roll? Thanks
I am 55 years old and I do a full body workout (Wednesday and Saturday). I pyramid on most exercises. I rest 2-3 minutes per set because I need to. I eat a reasonable diet. I get plenty of sleep.
This was great. I appreciate the thoroughness of this video ������
What are your thoughts about chest to bar pullups for max upper back development?
Why are there so few chest sets? Isnt this a bit too ‘minimalistic’?
7:12 Great commitment putting his body on the line for the bit.
The funny thing is that in the video the wrong guy is bigger than the right guy.
1:21 Horizontal Push(bench press)chest up, elbows tucked, shoulder blades back and down. feet, glutes, rear delts always keep contact with ground/bench.
3:13 Vertical Push(overhead press) grip bar slightly outside shoulder width with bar resting on clavical. hips and knees locked.feet shoulder width apart. shoulders back and down. tight core. tilt head back slightly to avoid bar when going up, press bar up in straight line, tuck your head in, lock arms, squeeze shoulders and traps. then lower bar in straight line, tilting head back slightly.
5:47 Horizontal Pull(bent over barbell row)grip bar overhand, slightly outside shoulder width. break at the knees. chest out a bit. back straight.pull bar towards lower chest, squeeze upper back, control weight, straightening out arms.
8:20 Vertical Pull(pull up)
yOU say bring bar all the way down to the chest-BUTsince I have bad shoulders i’ve been taught to NEVER bring the bar all the way down. Have you heard of this?
Sir please answer me
I have join gym two days ago but during workout I am feeling weakness after workout I feel headache and feeling pain.
OK… this dud in the background in the left is just hysterically distracting: 3:48
EDIT dude*
⭐⭐ ���������������� �������� “�� �������� ������ ���������������� �������� ��������” ������������ ������ ⭐⭐
http://www.criticalbench.com/lean-mass/
Not bad but try telling your audience what the hell your doing and what it’s for��
So wrong, Flat bench really? You should keep your workouts to yourself and not send the wrong message.
Hey coach Brian, I purchase the ‘crunchless Core’ program and I must say its awesome!!! Question; The type of deadlift technique used in phase 1 strength routine, what’s the specific name of the technique? Just for clarity, thank you.
Mass comes from heavy compound movements, love the message guys! Happy New Year to all!