Ultimate Workout For a Wide & Muscular Upper Body

The Steps of the Ultimate Upper-Body Workout

1. Bench Press: Do 8 sets of bench presses and follow it up with a rest of 30 seconds. To do a bench press, lie on a flat bench and hold a barbell with your hands at a distance that is slightly wider than your shoulder while using an overhand grip. Brace your core and place your feet into the ground only to lower the bar towards the chest. Keep on doing it until you have completed the sets.

2. Underhand Grip BB Bent Row: To do this, you are advised to keep your torso bent at an acute angle and then pull the bar into the lower abdomen. Do this to stimulate the belly and start the burning of baby fat.

3. Seated BB Military Press: In order to do this, you will be advised by your trainer to use a bench that has back support so that you can keep your torso straight throughout the set as leaning engages too many of the upper pecs. Bring the bar to a position that is right below your chin before you drive it back to the top.

4.Shoulder-Width Grip BB Upright Row: To do this, raise the bar to such a level that the upper arm becomes parallel to the floor. When your upper arm is at its highest, bring it lower until it lies below your elbows. In this way, your shoulder will be stimulated.

5. Incline BB Press: Here, you can use the same posture as that of the bench press. Start it off by lowering the bar to the top of your chest, so that it lies just below the chin.

6. Close-Grip BB Upright Row: To do the Close-Grip BB Upright Row, take a firm grip on a BB with your hand placed nearly 6″ apart. Then, raise the bar to the height of your chin, only to bring it down to the mid and upper traps of the body into play along with the anterior delts.

7. Partial Rock Deadlift: This deadlift is done so that you have complete back development. To ensure that the back development is complete in itself, vary the range of motion from a length that is just above knee-high and can go as low as the mid-shins. You are advised not to overdo this. So restrict this to one range of motion per workout.

8.Incline DB Press: To do this, vary the inclination of your bench from workout to workout or from set to set and the angle of inclination from 30° to 45° to 60° so that you are able to target various motor unit pools.

9. One-Arm DB Row: In order to do this, keep your upper body parallel throughout the set to the floor. As you keep on raising the dumbbell, keep your elbow close to your body and do not allow the elbow to cross the height of your torso.

10. Seated DB Press: This workout is done to put great emphasis on your anterior delts. In order to do so, press the dumbbell with the palms of the two hands which are facing each other. If you want to work with anterior delts that also bring the lateral heads greatly in action, press with the elbows which are held back in the line with the torso as the palms face forward.

11. Wide-Grip Pull-up: This is done in order to vary the grip widths and the angle of the torso when pulling so that all areas of the back musculature are effectively stimulated.

12. Chest Dip: To do a chest dip, keep your torso leaning forward through the entirety of the set so that all of your pecs are strongly engaged. Then, lower yourself to a point where you are able to feel the slight stretch in your chest area before pushing it back to the top.

13. Close-Grip Pull-up: To do this, take a slightly less than the shoulder-width grip on the pullup bar and then lift your body until your biceps are fully contracted and your lats activation is restricted to a minimum. Then, lower yourself to the point where there is a slight bend in the elbows so that a bit of tension remains on the biceps.

14. Triceps Dip: This is done in order to induced more triceps activation. Do not forget to keep your torso upright throughout the entire set and lower yourself to the point where your upper arms become parallel to the floor.