Building your upper-body strength seems like a tough thing to accomplish in a short amount of time but you can achieve it only in a month if you follow this ultimate upper-body workout regime. The training spans across the period of 4 weeks and consists of 16 sessions and will push your body harder than it has ever been pushed before.
It is all about getting out of your comfort zone that will help you and push you towards making rapid progress. The program is designed so that every week you have two sessions that focus on your back and chest directly and work on both of your arms indirectly and directly.
Through this workout, you will add significant muscle mass across your torso at the same time while stripping off excess body fat.
How this high-intensity workout regime exactly works
This workout regime has been designed in such a way that the majority of your muscle groups are taxed specifically your chest and back. Ideally, it is advised to do the sessions on Monday, Wednesday, Friday and Saturday so that you have a gap of one day which your body utilizes to recover between the sessions.
Plan your workout in such a way that the Monday session targets your chest and back, while the Wednesday session targets your legs and shoulders, the Friday session focuses on your chest and triceps and the Saturday session focuses on your back and biceps. This ensures that all of your upper body muscle gets some work done directly or indirectly twice a week and this increase in the training volume will stimulate the growth of the muscles.
Each workout consists of five moves. The first two moves are usually supersets while the final three moves combine to make up a tri-set. You will be advised by your trainer to repeat the sequence of doing the first set which is immediately followed by the second set until all the sets have been completed.
Then do the tri-set individually so that the time of each session increases and you spend more time working than resting. It ensures that your muscles are stimulated for a longer period of time and your heart rate remains high to ensure the maximization of fat burn.
To enjoy the full benefit of this workout regime, you need to stick to the four-digit tempo code for each and every exercise. The first digit usually indicates how fast you can lower the weight and is measured in seconds, the second sees how long it takes for you to pause the bottom of the move and the third, also measured in seconds sees how long it takes for you to lift the weight and the last digit focuses on how long you need to pause at the top.
The total time taken by you under the tension of this workout increases your heart rate which in turn burns the body fat and breaks down the muscle tissues so that they are rebuilt bigger and stronger.
How To Fuel Your Training Session
When you are looking forward to growing your muscles, you to equally put efforts into your diet as you would do with your workouts. Consumption of adequate proteins facilitates the growth of your muscles and helps you repair and rebuild them after the workout session.
In order to have a balanced diet that supports this consumption of protein, you need to eat five daily portions of fruit and veg (this is the minimum you can consume) and you also need to consume enough carbs to provide yourself with the energy for the training session. Dieticians usually recommend 1.2-2 grams of protein per kilogram of body weight every day.
It is best to consume it as a part of your daily diet and foods high in protein should be consumed either as a part of your breakfast, snacks, or meals. But if you are unable to include them in the food you usually eat, protein supplements are a viable option. You can also subscribe to meal delivery services that deliver meals that are designed around fitness goals.
How To Warm Up
You do not have to specifically warm up for this set of exercises. You can go straight to the first exercise but chances are you will suffer from muscle soreness the next day. To reduce muscle soreness and make sure that you get the maximum benefit out of the workout session so that you can lift big, do warmups.
This is an upper-body focused workout plan so the standard weightlifting warm-up includes five minutes on the treadmill. You can also do dynamic stretches that make the muscles all over the body move. Follow that with some exercise-related warm-up in order to hit the muscles you know you will need while working out.
The easiest way to do this is by performing a set or two of each exercise by using a light or no weight at all, however entirely depends on your whim.
The Steps of the Ultimate Upper-Body Workout
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.