In the previous installments of the series we discussed some details related to strength training including individual progression, number of sets or reps, using appropriate weights, benefits of isolated muscle training and so on. If you’ve missed them and need guidance please refer to Part 1 and Part 2 of this series.

 

As you may already know exercising different muscle groups on different days can be beneficial for gaining strength fast as you exhaust the muscles in the workout and then let them recover and rebuild by taking a day (or more) off. This also allows one to keep workouts shorter but more intense as the focus on a smaller area of the body allows us to achieve the muscle fatigue necessary for gaining strength.

 

Below you’ll find sample workouts for upper body only. Enjoy!

 

 

Sample Upper body Workouts:

 

Workout 1

 

Set 1

Twisting dumbbell chest press
Bent over rows with barbell
Twisting dumbbell bicep curl, add pulsing at the end of set if desired
Arnold curls with dumbbells
Upright rows with barbell

 

Set 2

Seated cable rows
Seated cable pec flys
Cable rope triceps push down
Lateral dumbbell lifts with twist
Weighted back extensions

 

 

 

Workout 2 – Body weight only

 

Set 1

Prone reverse fly with dumbbells
Narrow grip barbell chest press
Seated dumbbell press
Wide dumbbell bicep curls
Weighted overhead reach on bench (supine position)
Barbell clean and jerk (omit the clean if want to exclude lower body muscles)
Band/cable shoulder pull
One arm dumbbell flys (engage core muscles)

 

 

Set 2 Body weight only

Pulls ups – use partner’s help or machine if necessary
Pushups – on knees or toes. Perform decline pushups or balance ball pushups for extra challenge.
Weighted sit ups with ball throw (with partner, use a heavy ball)
Bench dips
Plank rotations (turn straight body from one hand to the other)
Balance ball pikes
Lateral/front arm lifts with resistance (with partner or band)
Side pushups

 

 

 

 

As always- have fun, be smart with your training, and stay safe!