There are thousands of ways to resistance train. 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.
There are thousands of ways to resistance train. 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.
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. There are chest, incline, and overhead presses, dips, pulldowns, low rows, and upright rows, and a variety of direct biceps and triceps exercises 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.
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. I’ve also attached recording forms for you to log your workouts. (Click here to download them.) I promise you, if you use these routines consistently, work as hard as you can, and recover between workouts, you will see results, guaranteed.
General workout guidelines
- Complete the workout in the exercise order format listed (note examples A & B). INSERT YOUR EXERCISE CHOICES ON THE WORKOUT FORM.
- Work to achieve muscular overload with a resistance that fits the exercise prescriptions (Rx) listed.
- Record the training date (“DATE”), the resistances (“WT”) used and the repetitions (“REPS”) achieved for each workout performed.
- Attempt to progress each workout in terms of doing more repetitions and/or using more resistance according to the exercise prescription (Rx).
- 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.
- Use proper exercise technique and be safety conscious. Use a spotter on certain exercises and stop when safe exercise technique cannot be maintained.
Upper Body Workout #1: Big 4 @ 3 Rounds
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.
Specifics:
- Choose a chest push, row/low row, overhead push and pulldown and do each for all three rounds.
- Rest 1:00-1:30 between exercises each round and 2:00-3:00 between rounds.
- Complete the workout with a tricep and bicep exercise.
- All sets performed to volitional muscular fatigue.
| Exercise order format | Example A | Example B |
|---|---|---|
| CHEST PUSH | BARBELL BENCH PRESS | DUMBBELL BENCH PRESS |
| ROW/LOW ROW | SEATED ROW | BENT-OVER ROW |
| OVERHEAD PUSH | DUMBBELL OVERHEAD PRESS | MACHINE OVERHEAD PRESS |
| PULLDOWN | WIDE GRIP PULLDOWN | CLOSE GRIP PULLDOWN |
| CHEST PUSH | BARBELL BENCH PRESS | DUMBBELL BENCH PRESS |
| ROW/LOW ROW | SEATED ROW | BENT-OVER ROW |
| OVERHEAD PUSH | DUMBBELL OVERHEAD PRESS | MACHINE OVERHEAD PRESS |
| PULLDOWN | WIDE GRIP PULLDOWN | CLOSE GRIP PULLDOWN |
| CHEST PUSH | BARBELL BENCH PRESS | DUMBBELL BENCH PRESS |
| ROW/LOW ROW | SEATED ROW | BENT-OVER ROW |
| OVERHEAD PUSH | DUMBBELL OVERHEAD PRESS | MACHINE OVERHEAD PRESS |
| PULLDOWN | WIDE GRIP PULLDOWN | CLOSE GRIP PULLDOWN |
| CHEST PUSH | BARBELL BENCH PRESS | DUMBBELL BENCH PRESS |
| ROW/LOW ROW | SEATED ROW | BENT-OVER ROW |
| OVERHEAD PUSH | DUMBBELL OVERHEAD PRESS | MACHINE OVERHEAD PRESS |
| PULLDOWN | WIDE GRIP PULLDOWN | CLOSE GRIP PULLDOWN |
| TRICEPS | TRICEP PRESS | TRICEP PUSHDOWN |
| BICEPS | MACHINE BICEP CURL | BARBELL BICEP CURL |
Upper Body Workout #2: 14 – 8 Circuit
An upper body workout that alternates three different push & pull exercises for two rounds: 12-16 repetitions (average = 14) & 6-10 repetitions (average = 8) to volitional muscular fatigue with a 1:00 rest between exercises & 2:00 – 3:00 rest between rounds.
Specifics:
- Use the same three push and pull exercises for both rounds.
- Rest 1:00 between exercises in each round.
- Rest 2:00 – 3:00 between rounds.
| Exercise order format | Example A | Example B |
|---|---|---|
| PUSH | STANDING BARBELL PRESS | DUMBBELL BENCH PRESS |
| PULL | CLOSE GRIP PULLDOWN | BENT-OVER ROW |
| PUSH | WEIGHTED DIPS | MACHINE OVERHEAD PRESS |
| PULL | PULLEY UPRIGHT ROW | WIDE GRIP PULLDOWN |
| PUSH | MACHINE CHEST PRESS | BARBELL INCLINE PRESS |
| PULL | SEATED ROW | PLATE-LOAD HIGH ROW |
| PUSH | STANDING BARBELL PRESS | DUMBBELL BENCH PRESS |
| PULL | CLOSE GRIP PULLDOWN | BENT-OVER ROW |
| PUSH | WEIGHTED DIPS | MACHINE OVERHEAD PRESS |
| PULL | PULLEY UPRIGHT ROW | WIDE GRIP PULLDOWN |
| PUSH | MACHINE CHEST PRESS | BARBELL INCLINE PRESS |
| PULL | SEATED ROW | PLATE-LOAD HIGH ROW |
Upper Body Workout #3: Push – Pull
A higher-repetition upper body workout that alternates three pairs of push and pull exercises, then addresses the biceps and triceps.
Specifics:
- Choose three different push and pull exercises each for the first three segments.
- Do three sets of each exercise for the first segment and two sets of each exercise for the second and third segments.
- Complete the workout by alternating a tricep and bicep exercise for two sets each.
- All sets are performed to volitional muscular fatigue.
| Exercise order format | Example A | Example B |
|---|---|---|
| PUSH | BARBELL BENCH PRESS | MACHINE OVERHEAD PRESS |
| PULL | WIDE GRIP PULLDOWN | CLOSE GRIP PULLDOWN |
| PUSH | BARBELL BENCH PRESS | MACHINE OVERHEAD PRESS |
| PULL | WIDE GRIP PULLDOWN | CLOSE GRIP PULLDOWN |
| PUSH | BARBELL BENCH PRESS | MACHINE OVERHEAD PRESS |
| PULL | WIDE GRIP PULLDOWN | CLOSE GRIP PULLDOWN |
| PUSH | DUMBBELL OVERHEAD PRESS | WEIGHTED DIPS |
| PULL | SEATED ROW | BARBELL UPRIGHT ROW |
| PUSH | DUMBBELL OVERHEAD PRESS | WEIGHTED DIPS |
| PULL | SEATED ROW | BARBELL UPRIGHT ROW |
| PUSH | MACHINE INCLINE PRESS | DUMBBELL BENCH PRESS |
| PULL | HIGH ROW | BENT-OVER ROW |
| PUSH | MACHINE INCLINE PRESS | DUMBBELL BENCH PRESS |
| PULL | HIGH ROW | BENT-OVER ROW |
| TRICEPS | TRICEP PUSHDOWNS | TRICEP PRESS |
| BICEPS | DUMBBELL BICEP CURL | MACHINE BICEP CURL |
| TRICEPS | TRICEP PUSHDOWNS | TRICEP PRESS |
| BICEPS | DUMBBELL BICEP CURL | MACHINE BICEP CURL |
Upper Body Workout #4: 3 Strikes & Out
An upper body workout that alternates three push and pull exercises, then addresses the triceps and biceps by using the three strikes and out overload protocol: three consecutive sets to volitional muscular fatigue with the same resistance and a :30 rest between sets.
Specifics:
- Use three different push and pull exercises and any tricep and bicep exercise.
- Use a resistance that allows for volitional muscular fatigue in the 1st set rep range set. Record the result (wt. x reps) in the space provided.
- Rest exactly :30 and perform a second set to volitional muscular fatigue with the same resistance. Record the reps achieved in the “2nd” space provided.
- Rest exactly :30 and perform a third set to volitional muscular fatigue with the same resistance. Record the reps achieved in the “3rd” space provided.
- It is recommended to have a training partner time the :30 rest between exercises.
- Rest 2:00 – 3:00 between exercises.
| Exercise order format | Example A | Example B |
|---|---|---|
| PUSH x 3 sets / :30 rest | DUMBBELL INCLINE PRESS | MACHINE CHEST PRESS |
| PULL x 3 sets / :30 rest | CLOSE GRIP PULLDOWN | SEATED ROW |
| PUSH x 3 sets / :30 rest | BARBELL DECLINE PRESS | DUMBBELL OVERHEAD PRESS |
| PULL x 3 sets / :30 rest | DUMBBELL BENT-OVER ROW | WIDE GRIP PULLDOWN |
| PUSH x 3 sets / :30 rest | MACHINE CHEST PRESS | DIP MACHINE |
| PULL x 3 sets / :30 rest | HIGH ROW | PLATE-LOAD ROW |
| TRICEPS x 3 sets / :30 rest | LYING TRICEP PRESS | TRICEP PUSHDOWN |
| BICEPS x 3 sets / :30 rest | BICEP CURL MACHINE | BARBELL BICEP CURL |
Upper Body Workout #5: Ultimate Super Set
An upper body workout performed in three super set segments: chest push and pulldown, overhead push and row, and incline press and another pulldown Minimal rest is taken between exercise pairs.
Specifics:
- Choose a chest push and pulldown for the first segment (three sets each), an overhead push and row for the second segment (three sets each) and an incline press and another pulldown for the third segment (three sets each).
- Perform the paired sets by alternating the opposing exercises with minimal rest between them (i.e., chest push x 8-12, immediately to pulldown x 8-12, immediately to chest push x MAX REPS, immediately to pulldown x MAX REPS, etc.) working each set to volitional muscular fatigue.
- Either use the same resistance for all three sets or reduce the resistance for the 2nd and 3rd MAX REPS sets if more repetitions are desired.
- Rest 3:00 between superset segments.
| Exercise order format | Example A | Example B |
|---|---|---|
| CHEST PUSH | DUMBBELL INCLINE PRESS | BARBELL BENCH PRESS |
| PULLDOWN | WIDE GRIP PULLDOWN | CLOSE GRIP PULLDOWN |
| CHEST PUSH | DUMBBELL INCLINE PRESS | BARBELL BENCH PRESS |
| PULLDOWN | WIDE GRIP PULLDOWN | CLOSE GRIP PULLDOWN |
| CHEST PUSH | DUMBBELL INCLINE PRESS | BARBELL BENCH PRESS |
| PULLDOWN | WIDE GRIP PULLDOWN | CLOSE GRIP PULLDOWN |
| OVERHEAD PUSH | MACHINE OVERHEAD PRESS | STANDING BARBELL PRESS |
| ROW | PLATE-LOAD ROW | SEATED ROW |
| OVERHEAD PUSH | MACHINE OVERHEAD PRESS | STANDING BARBELL PRESS |
| ROW | PLATE-LOAD ROW | SEATED ROW |
| OVERHEAD PUSH | MACHINE OVERHEAD PRESS | STANDING BARBELL PRESS |
| ROW | PLATE-LOAD ROW | SEATED ROW |
| INCLINE PRESS | BARBELL INCLINE PRESS | DUMBBELL INCLINE PRESS |
| PULLDOWN | CLOSE GRIP PULLDOWN | WIDE GRIP PULLDOWN |
| INCLINE PRESS | BARBELL INCLINE PRESS | DUMBBELL INCLINE PRESS |
| PULLDOWN | CLOSE GRIP PULLDOWN | WIDE GRIP PULLDOWN |
Continue by reading 5 Powerful Lower Body Strength Routines.
