60 MINUTES / 369 KCAL
The ideal upper body day gym workout for anyone -- because weights are adjustable. These exercises are solid muscle builders and give you a good range of all different types of movements you need to fully target your upper body. Do the exercises in order or mix it up, no matter how you do it, you will get results with this workout.
This workout builds on the upper body - lower body split with three rest days a week, use this one for either (or both) upper body days and use our lower body day workout to fill the lower body days.
For this workout you're going to need a bench, a Barbell and dumbbells (Use the weight you're currently using for each), and weight machines.
Exercises
Beginner Experienced Advanced
WARMING UP
We start with a short warming up. Nothing too time consuming, a short five minute row-session or ride on a stationary bike are good examples. Some simple stretches are a good way to warm up too.
WORKOUT
1. First up we have the Bench Press, one of the best ways to hit the chest and front side of the shoulders.
Material: Barbell, Bench
Chest, front of the shoulder, triceps 1 set, 12 reps 2 sets, 12 reps 4 sets, 10 reps What does this mean?
2. The second exercise is Lateral Pulldowns Broad grip. This is an amazing back-building exercise.
Material: Weight Machine
Back, Biceps 1 set, 12 reps 2 sets, 12 reps 4 sets, 10 reps What does this mean?
3. Up next are Preacher curls, incredible for the biceps.
Material: Barbell or EZ bar, preacher bench
Chest, Trcieps, Shoulders 1 set, 12 reps 2 sets, 12 reps 4 sets, 10 reps What does this mean? 4. The next exercise is Tricep pushdown for building your triceps so your arms don't look out of balance.
Material: Weight Machine, Pulley
Triceps 1 set, 12 reps 2 sets, 12 reps 4 sets, 10 reps What does this mean? 5. Horizontal rows. Great when you're trying to grow your back.
Material: weight machine, pulley
Back, back of the shoulders, biceps 1 set, 12 reps 2 sets, 12 reps 4 sets, 10 reps What does this mean?
6. Bicep curls to target the bicep muscles.
Material: Dumbells
Biceps
1 set, 12 reps 2 sets, 12 reps 4 sets, 10 reps What does this mean?
7. Next on the list is the Shoulder press.
Material: Dumbells Shoulders 1 set, 12 reps 2 sets, 12 reps 4 sets, 10 reps What does this mean?
8. Standing shrugs to get those traps fired up.
Material: Dumbbells Traps, upper back 1 set, 12 reps 2 sets, 12 reps 4 sets, 10 reps What does this mean?
9. Wrist curls because we can't let our fore-arms get too small.
Material: Dumbbells
Onderarmen 1 set, 12 reps 2 sets, 12 reps 4 sets, 10 reps What does this mean?
10. We end this workout with Vertical Tractions.
Material: Weight Machine
Back, Biceps 1 set, 12 reps 2 sets, 12 reps 4 sets, 10 reps What does this mean?
COOLING DOWN
Give yourself a cool down — again, walking for five minutes, a row-session or ride on a stationary bike are perfect.
APOLLO SPORTS SOCIETY
At Apollo Sports Society, we believe that a healthy lifestyle begins with the right mindset and tools. Whether you're a seasoned athlete or just starting out on your fitness journey, our strength training programs and workout plans can help you achieve your goals.
And to support your fitness journey, we also offer a range of high-quality fitness clothing and workout clothes, designed to help you look and feel your best while you train. Our clothing is not only stylish, but also functional, featuring breathable fabrics and supportive designs that can help you perform at your best.
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