Hey so today I figured I would share an upper body workout you can use to get bigger and stronger without spending forever in the gym.
This upper body workout goes as follows:
Incline Barbell Bench (RPT) – 4-6, 6-8, 8-10
Weighted Chin Ups (RPT) – 4-6, 6-8, 8-10
Dumbbell Shoulder Press – 2×8-12
Seated Machine/Cable Rows – 2×8-12
Single Arm Cable Curls – 2×8-12
Cable Triceps Pushdowns – 2×8-12
Dumbbell Lateral Raises – 2×8-12
For the first two exercises, you’ll do the reverse pyramid style of training.
Warm up and work up to a heavy set of 4-6 reps.
When you’re done rest 3 minutes, drop the weight by 10% and hit your second set.
Rest 3 minutes and drop the weight another 10% and do your final set then move on to the next lift.
As for the 2 sets of 8-12 reps, using the same weight for both sets is ideal.
Things To Note About This Workout
I’ll admit, the first time you do this routine, it may take a little while to get everything down.
Maybe 90 minutes or so the first time, but if you time your rests it should take less than an hour.
If you can’t do weighted chin ups yet, don’t worry. Simply replace the exercise with lat pulldowns or the chin up assist machine if you have it.
Once you can do 8 bodyweight chin ups, you’ll be able to start doing weighted chin ups no problem.
How This Routine Builds Strength And Muscle
The only reason this routine works is because it’s easy to make progress with.
Once you reach the top of any rep range (which happens fast with RPT), you increase the weight.
For example, if you dumbbell shoulder press 35lbs dumbbells for 2 sets of 12 clean reps, use the 40lbs dumbbells next time.
As you build strength in the lower rep ranges, you’ll increase strength in the higher rep ranges.
Building strength in all rep ranges is a surefire way to grow muscle and even reduce body fat.
But What About Leg Day?
I’m glad I asked!
If you’re interested in a leg day routine to go with your upper body routine, I should be releasing it in the next couple of days.
I like to keep things as simple as possible without cutting too many corners.
It’s too easy to overdo it on leg day specifically, and that’s something I like to avoid.
That said, keep an eye out for the leg routine.
And if you want more training and nutrition tips, then join my email list and get a free guide here: