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Workout Charts (upper body)
By admin | December 30, 2009
| Shoulders | Target | Page # | Weight/ Reps |
| Pushup | warm-up | ||
| Arnold Press | shoulders, triceps | 68 | |
| Lateral Raise | medial deltoids | 68 | |
| Front Raise | front deltoids | 69 | |
| Reverse Fly | upper back, rear deltoids | 151 | |
| Dumbbell Scarecrow | shoulders, external rotators | 70 | |
| Lateral Internal Rotation | internal rotators | 117 |
| Arms | Target | Page # | Weight/ Reps |
| Chin-up | warm-up | ||
| Zottman Curl | bicep, brac | 81 | |
| Concentration Curl | bicep | 124 | |
| Military Press | shoulders, triceps | 72 | |
| Triceps Pushdown | triceps | 121 | |
| Standing Wrist Curl | wrist flexors | 80 | |
| Reverse Wrist Curl | forearms | 169 |
| Chest/ Upper Back | Target | Page # | Weight/ Reps |
| Dips | warm-up | ||
| Incline Bench Press | upper chest, shoulders, triceps | 141 | |
| High Row | upper back, biceps | 108 | |
| Incline Fly | chest, shoulders | 139 | |
| Face Pull | upper back, traps, biceps | 112 | |
| High Cable Fly | chest, front deltoids | 104 | |
| Upright Row | upper traps, shoulders, biceps | 114 |
These workout charts are designed to help gain rappid upper body strength. The exercises are taken from ‘The Gym Bible’ (Men’s Health) which can be purchased at your local book store for around 25 dollars.
To follow each chart correctly:
- 3 sets are completed
- reps are starting at 10-12-12 then for advanced 12-15-12
- weight is with a warm-up, workout with 10lbs added, then cool-down with 5lbs less
- for example (curling 25 for a warm-up, 35 for workout, and 30 for cool-down)
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