Upper body workout plan men routine download pdf

DB Squat. Dumbbell Leg Extension. Dumbbell Deadlift. Dumbbell Calf Raises. DB Side Band. DB Straight Arm Crunches. Dumbbell Russian Twist.

DB Lateral Lunges. Dumbbell Romanian Deadlift. Dumbbell Superman. Dumbbell I-Y-T Raises. DB Zottman Curl. Wondering which exercises to do? Or what order to do them in? An upper body workout is any workout that involves training most or all of the muscle groups of the upper body. This includes:. Most chest exercises fit into this category. For example:. A horizontal pulling exercise is any movement in which the weight is being pulled in towards your torso from out in front of you in a horizontal plane.

Note: Even though the rear delts are a part of the shoulder, they fit best in the horizontal pulling category with these types of back movements.

A vertical pushing exercise is any movement in which the weight is being pushed upwards in relation to your torso in a vertical plane. Most shoulder exercises fit into this category. A vertical pulling exercise is any movement in which the weight is being pulled down towards your torso in a vertical plane. An elbow flexion exercise is any movement in which the weight is being pulled towards your torso strictly as a result of flexing at the elbow. Most biceps curling exercises fit into this category.

An elbow extension exercise is any movement in which the weight is being moved away from your torso strictly as a result of extending at the elbow. Most triceps extension exercises fit into this category.

Now that you know the types of exercises an upper body workout should include, the next thing we need to figure out is how many exercises we should include from each category, and how many sets and reps should be done for each. So, what is this sweet spot? We have plenty of real-world experience and a handful of studies over a span of years like this one to make some pretty good guesses at how much volume is optimal.

But it was meta analysis which is basically a massive study of all of the studies previously done on volume that has allowed us to confidently narrow things down. For instance, they enable a full range of motion so you can use one arm at a time and target your muscles more specifically.

If your goal is to gain muscle mass, eat more calories than your body uses during the day. If you like the above dumbbell upper body workout program, shave this and share with your friends. Save my name, email, and website in this browser for the next time I comment. Sign me up for the newsletter! This site uses Akismet to reduce spam. Learn how your comment data is processed. Contents show.