Upper Body Workout

The following routine uses a Chest/Back on A day and Biceps/Shoulders/Triceps on B day split.

There are no rigid rules with splits, try a few diffrent ones and see what works best for you. Do not get caught up in the minor details. Focus on quality workouts, lift heavy, eat right, rest well, do the exercises properly with perfect technique.

Upper Body Workout A
Incline Barbell Bench Press
Set 1 Warm up (light)10 reps
Increase weight on sets 1-3.

1 x 8
1 x 6
1 x 4
1 x 12

Rest 2 minutes between sets 1, 2 and 3. After set 3, lighten the weight and superset with 12 reps. The only rest is the time it takes to change the weights.

Flat Dumbell Flyes
3 x 8 (super set with)
Parallel Bar Dips
3 x F

Do 1 set of flyes, then without rest, 1 set of as many dips as you can. 60 seconds rest and repeat for total of 3 sets.

Wide grip Pull Ups
Complete 25 reps within a 5 minute period. If you can only do a handful that is fine, do a few, rest and repeat until you reach 25. Try and finish within 5 minutes.

Bentover Rows
4 x 8 then (2 mins rest between sets 1-3) After set 4, no rest and straight to Lat Pull down machine for a super set of 10-12 reps
Lat Pull Down
1 x 10-12

Dumbell Pullovers (rest 90 seconds)
2 x 10

Workout B
Shoulders
Barbell Shoulder Press
Set 1 Warm up (light)10 reps
Increase weight on sets 1-3.

1 x 8
1 x 6
1 x 4
1 x 12

Rest 2 minutes between sets 1, 2 and 3. After set 3, lighten the weight and superset with 12 reps. The only rest is the time it takes to change the weights.

Upright Rows (90 seconds rest between sets)
3 x 8

Dumbell Lateral Raises(60 seconds rest between sets)
2 x 8

Biceps
Barbell Curls
1 set of 21's.
Raise the bar only half way until parallel with floor and lower for 7 reps. Next Start halfway up raise up fully and lower only halfway down for 7 reps, finish off with 7 full reps.

Dumbell Curls
1 tri set of various curls (lighten the load for this - trust me!)
No rest between each exercise
Curls
1 x 10
Hammer Curls
1 x 10
Reverse Curls
1 x 10

Triceps(2 minute rests between sets)
Lying bar tricep extension to forehead
3 x 8
Tricep extension machine
3 x 8

Upper Body workout complete, try it for a few weeks. Remember to provide the right nutrition through your diet to ensure best results.

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