{"id":7211,"date":"2020-01-02T09:00:00","date_gmt":"2020-01-02T09:00:00","guid":{"rendered":"https:\/\/breakingmuscle.com\/\/\/uncategorized\/5-effective-and-simple-upper-body-strength-routines"},"modified":"2022-10-25T18:41:10","modified_gmt":"2022-10-25T23:41:10","slug":"5-effective-and-simple-upper-body-strength-routines","status":"publish","type":"post","link":"https:\/\/breakingmuscle.com\/5-effective-and-simple-upper-body-strength-routines\/","title":{"rendered":"5 Effective and Simple Upper Body Strength Routines"},"content":{"rendered":"

There are thousands of ways to resistance train<\/strong>. Provided you work hard and safely, document the results, allow enough recovery time between workouts, and then train progressively, resistance training will work within your genetic endowment and nutritional intake habits.<\/p>\n

There are thousands of ways to resistance train<\/strong>. Provided you work hard and safely, document the results, allow enough recovery time between workouts, and then train progressively, resistance training will work within your genetic endowment and nutritional intake habits.<\/p>\n

Regarding the upper-body, you can use a variety of tools and overload protocols to address the upper body muscles: the pectorals, deltoids, lats, traps, biceps, triceps, and other associated muscle structures.<\/strong> There are chest, incline, and overhead presses, dips, pulldowns, low rows, and upright rows, and a variety of direct biceps and triceps exercises<\/a> using barbells, dumbbells, and selectorized or plate-loading machine. And these can be done for high, medium, and low repetitions – or a combination of them – using various overload protocols.<\/p>\n

It can be overwhelming with so many options. So, here are five sure-fire upper body routines that can be a part of any strength, power, weight-loss, and\/or general fitness program. <\/strong>I\u2019ve also attached recording forms<\/a> for you to log your workouts. (Click here to download them<\/a>.) I promise you, if you use these routines consistently, work as hard as you can, and recover between workouts, you will see results, guaranteed.<\/p>\n

General workout guidelines<\/h2>\n
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  1. Complete the workout in the exercise order format listed (note examples A & B). INSERT YOUR EXERCISE CHOICES ON THE WORKOUT FORM.<\/li>\n
  2. Work to achieve muscular overload with a resistance that fits the exercise prescriptions (Rx) listed.<\/li>\n
  3. Record the training date (“DATE”), the resistances (“WT”) used and the repetitions (“REPS”) achieved for each workout performed.<\/li>\n
  4. Attempt to progress each workout in terms of doing more repetitions and\/or using more resistance according to the exercise prescription (Rx).<\/li>\n
  5. The “NOTES” section on workout form: space to record machine seat\/back\/handle settings, the device used (i.e., barbell, dumbbell or machine) or other pertinent information that facilitates the proper performance of the exercise.<\/li>\n
  6. Use proper exercise technique and be safety conscious. Use a spotter on certain exercises and stop when safe exercise technique cannot be maintained.<\/li>\n<\/ol>\n

    Upper Body Workout #1: Big 4 @ 3 Rounds<\/h2>\n

    An upper body workout that alternates the four major multi-joint movements: chest push, row\/low row, overhead push, and pulldown for three rounds, decreasing the repetitions each round. The triceps and biceps are then addressed.<\/p>\n

    Specifics: <\/strong><\/p>\n