If you’re someone who’s looking to build up a powerful upper body, one thing that you must be doing is focusing on the main compound lifts that target the back and the chest muscles. It’s these muscles that are going to give you the most significant growth to take note of and what will help you gain that increase in side and width that you’re after.
The compound exercises that target these two primary muscle groups are also going to work all the muscles in the arms as well, reducing the need to include a number of isolation exercises as well.
This comes in very helpful for those who want to complete fast gym sessions that are short on time but high on results. You’ll also get a much more anabolic response in the body by performing these moves since they’ll work more muscle fibers, therefore bringing about a greater release of the muscle building hormone, testosterone.
For the following upper body specialization workout, you will notice some compound exercises to start each workout off along with a few isolation exercises as well. Think of the compound moves as your ‘size builders’ and your isolation exercises as the ‘definers’.
You’ll also notice that the compound movements are to be performed in a straight set fashion, while the isolation moves are to be completed in superset fashion instead.
This further enhances the strengthening or defining aspects of each area of the workout, providing you with the results you’re after.
Perform each workout once per week, taking at least one day off between sessions. You can also add your lower body workouts to the same workout session or do them on an entirely different day as well.
Workout A
|
Exercise |
Reps |
Sets |
Rest |
|
Bench Press |
6 |
5 |
90 seconds |
|
Bent Over Row |
6 |
5 |
90 seconds |
|
Incline Dumbbell Chest Fly supersetted with Reverse Fly |
10 |
3 |
60 seconds |
Workout B
|
Exercise |
Reps |
Sets |
Rest |
|
Push-Ups |
12 |
3 |
60 seconds |
|
Pull-Ups |
12 |
3 |
60 seconds |
|
Lat Pull-Down supersetted with Cable Chest Fly |
15 |
2 |
30 seconds |
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