Upper Body Workout

[shaun]

This is a simple and effective upper body workout. Only two exercises will be used, pull ups and press ups.

Jump set

Pull up
Press up

1 minute rest between each set. Train at 50% intensity. For example, if you can perform 10 reps, do sets of 5 reps.

Workout duration is 30 minutes.

[Stefano13]

my personal favorite upper body workout:
chest - DB flat bench: 4 series 10 reps
biceps - BB curl: 3 series 10 reps
triceps - close grip bench or dips: 3 series 10 reps
back - deadlift: 4 series 10 reps
shoulders - DB shoulder press: 3 series 10 reps

[Driven]

That is a very simple yet efficient workout, in my opinion. That covers chest, arms, and upper back with only two exercises. Here's one I'll throw in:
-Shoulder Press
-Weighted Pull-up
-Bench Press
-Row
The sets and rep ranges depend on your goals.

[dmeagher]

This is this a push/pull program right? The first part could be replaced with burpees to make it even harder.

Did you make this up yourself? I have made the next level for you.

[shaun]

This is this a push/pull program right? The first part could be replaced with burpees to make it even harder.

Did you make this up yourself? I have made the next level for you.

This is an idea from another natural bodybuilder, but I do design my own workout program, it's easy once you know the fundamentals.

This is the upper body workout I am currently using:

3 sets pull ups

(Triple Jump Set)
5 sets of barbell floor press
5 sets barbell rows
5 Full Hanging leg raises

3-5 sets of elbow drop presses
3 sets of a hybrid shrug exercise - where you hold the dumbbells slightly infront of your thighs and pull your elbows out.

I can complete this workout in 25 minutes. The rack setting for barbell press is convenient for rows, and the I do the elbow drop presses using the barbell in the same position.

[melmac]

Shoulder press, bicep curls, row, tricep dips and chin-ups are my major upper body workout routine. I tend to see results within a couple days if I do 70 percent of my body weight. I always do abs on upper body day, so that consist of bicycles, tilted crunches with medicine ball and side crunches.

[shaun]

Shoulder press, bicep curls, row, tricep dips and chin-ups are my major upper body workout routine. I tend to see results within a couple days if I do 70 percent of my body weight. I always do abs on upper body day, so that consist of bicycles, tilted crunches with medicine ball and side crunches.

That looks like a solid upper body routine. The exercise combinations you can use are endless. The general rule is to stick to the compound movements, pick an overhead pressing moving, a chest exercise, and a pulling exercise.

Another good exercise for finishing off your upper body workout is a wrestlers bridge.