Get Massive & Look lean and mean

This is Your Upper Body Workout

Warm Up

2-3 minutes on a bike or rower or anything cardio to warm up your body. Then 1-2 minutes of loosening up stretches, circling arms etc. 

Chest Press Machine 

4 Sets

Set 1: 12 reps

Medium weight but last 2 reps should be hard

Set 2: 10 reps

Medium to heavy weight and last 2 reps are hard

Set 3: 8 reps

Heaviest yet and use your breath 2 secs up and 2 secs down. Abs tight - this is the set where you get the results. 

Set 4: 6 reps

Same weight as set 3, just get it done - work hard

Shoulder Press Machine 

2 Sets

Set 1: 10 reps

Medium to heavy weight but 2 seconds to push up and slowly lower and take 4 seconds to lower back down

Set 2: 15 reps

Same weight and knock out 15 good reps.

2-3 minute water break - REST before next exercise

Press Ups

2 Sets

Set 1: 10 reps

Full press ups but go to fronts of things i.e. 3/4 press ups if need (avoid poor form press ups)
REST FOR 30 SECS ONLY

Set 2: 8 reps

Same, core tight and breath out on the way up.

REST 2-3 MINS

LAT PULL DOWN

4 Sets

Set 1: 12 reps

Medium weight but last 2 reps should be hard

Set 2: 10 reps

Medium to heavy weight and last 2 reps are hard

Set 3: 8 reps

Heaviest yet and use your breath 2 secs up and 2 secs down. Abs tight - this is the set where you get the results. 

Set 4: 6 reps

Same weight as set 3, just get it done - work hard

SEATED ROW

4 Sets

Set 1: 12 reps

Medium weight but last 2 reps should be hard

Set 2: 10 reps

Medium to heavy weight and last 2 reps are hard

Set 3: 8 reps

Heaviest yet and use your breath 2 secs up and 2 secs down. Abs tight - this is the set where you get the results. 

Set 4: 6 reps

Same weight as set 3, just get it done - work hard

Bicep Curls

3 Sets

Set 1: 10 reps

Hammer curls palms facing together and both arms together. Squeeze your biceps slow and with control. 

Set 2: 10 reps

Supine grip with rotation. Start with hands by side palms facing hips. Left arm then right arm alternate squeeze and rotate so at the top palm facing up.

 

Set 3: 20 reps

Go lighter and knock out 20 regular biceps curls until fatigued. 

Tricep KickBacks or PushDowns

3 Sets

Set 1-3: 10 reps

Regular tricep isolation. If you have a cable with bar elbows in pushing down use that if not kneeling on bench kickbacks. 

 

STRETCH AND CARDIO IF WISH (20 MINS INTERVALS) DONE!  

© 2019 BY DARREN TEBBENHAM 

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