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Upper Body Weight Lifting Workout

The following upper body workout will help you gain muscle size and strength in your upper body giving you that classic V Shape look.

There are 5 main areas of the upper body that you are going to train, and you are going to do 1 exercise per muscle group in a circuit format.


Chest - Dumbbell Bench Press
Back - Wide Grip Pull Ups
Shoulders - Arnold Press
Biceps - Dumbbell Curl
Triceps - Dips

For each exercise perform around 12 reps. You should be using a weight that you can lift no more then 12 times. For the pull ups and dips do as many reps as you can. Do not rest between exercises and after you have completed all 5 exercises rest for 2 minutes and then repeat the circuit another 2 times.

This upper body workout uses circuit training and is a very intense way of training. This whole workout will only take about 20minutes to complete but because of the intensity you will feel like you have trained for hours. Sweat will be pouring from your head, your heart will be pounding and you will feel a massive pump in your muscles.

Don't just train upper body only, you need to include some leg work in their as well otherwise you will just look stupid.

6 Week Upper Body Workout

Perform 12 reps of each exercise. After you have complete one exercise move immediately to the next without rest. After all exercises have been completed rest 2 minutes and then repeat for a total of 3 circuits.

Weeks 1-3
Dumbbell Bench Press
Wide Grip Pull Ups
Arnold Press
Dumbbell Curl
Dips

Weeks 4-6
Incline Dumbbell Press
Chin Ups
Shoulder Press
Incline Dumbbell Curls
French Press


As you can see the exercises in this upper body weight lifting circuit change after 3 weeks. This is simply to stop your body from adapting to the training routine and hits the targeted muscles at slightly different angles. After 6 weeks is complete you can repeat from week 1 again or use different exercises.

It is important to increase the weights each and every workout. This progressive overload will lead your body to constantly adapt and grow making you bigger and stronger.

You can expect some good results from this style of training and in just a few short weeks you will notice a decrease in body fat and increased muscle mass providing you are eating clean and treating your body with respect.

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Shoulder Workouts

• 5 Minute Shoulder Workout
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