Upper Body Workout Plan For Size

How to set up your upper body workouts.

Upper body workout plan for size. I d say that since you are stage 1 you should not workout too much because your body is still developing. Dumbbell press horizontal pull e g. Follow them faithfully and you ll add strength and size up top. The main exception to this is beginners who would do better on a full body workout routine.

There will be two upper body exercises and one lower body exercise per workout. About 10 15 minutes of dumbell exercises a day for about 3 days a week with 1 2 kg in each arm should be alright for your age. Each workout in this plan is devoted to a major upper body muscle group your chest back and shoulders. This would be a 2 day upper lower split.

You will perform the three exercises in a circuit fashion. Many weightlifters prefer split training to full body workouts for three reasons. Minimal equipment will be needed making the workouts fast and efficient. Master those exercises in terms of load and form and start incorporating them into your upper body workout routine.

Now as for the best exercises to include in your upper body workouts a good way to set it up is by sticking to the following guideline. Lastly we come to full body workouts. Seated row vertical push e g. Ohp vertical row e g.

The 5 x 5 program could also be considered a full body workout program to a degree since you work almost all the major muscle groups with the three exercises you choose. Pull ups accessory movements biceps triceps etc. Alternating upper and lower body workouts. The first type of full body workout is where you will place more focus on any given workout on either the upper or the lower body.

So for those that are new to training or have been slow to make progress in the upper body department the first step is to identify the right upper body exercises. Now there are a professional bodybuilders out there that get to. The beginner upper body focused workout will be used to build stability and condition the body to be able to perform more advanced upper body workouts in future phases. But once you ve made some good gains on that and are at the intermediate or advanced stage this type of training beats anything else you can do for.

So for example if it s an upper body focus day you will do a few sets for legs but other than that it s directly arm work. For instance some prefer to split their workouts into two groups upper body and lower body and train each group once a week. Take at least one rest day between workouts. If you are new to the weight room or unable to perform dips and pullups without assistance it is recommended to start with this phase.