Upper Body Workout: 5 Main Muscle Groups
by John Carter
Filed under Upper Body, Workout Routines
In this Upper Body Workout, we're targeting 5 main muscle groups:
- Chest
- Shoulders
- Back
- Triceps
- Biceps
The technique we're using is based on pyramid training.
For this workout, as the weights progressively get heavier with each set, you reduce the repetitions (reps) until you finally blitz the targeted muscles with a 'peak' double set of reps at the end using a lighter weight but ramping the reps back up.
Rather than dictate the weight you should use which will be different for each person, we'll use the 'effort-level' rating system to give you a level on a 1-10 scale so you can use this to asses the weight levels relevant for you.
At level 5, you should be performing comfortably so that by the last rep you could just about do another set of the same. At level 8, you should be starting to struggle on the last rep and at level 10, you should fail at the last or last-but-one reps.
The Workout
Chest
| Exercise | Reps | Rest between sets | Effort Level |
| Lying Dumbell Chest Press | 12 | 1 min | 5 |
| Lying Dumbell Chest Press | 10 | 1 min | 6 |
| Lying Dumbell Chest Press | 8 | 1 min | 7 |
| Lying Dumbell Chest Press | 6 | 1 min | 8 |
| Lying Dumbell Chest Press | 12 | no rest! | 9 |
| Lying Dumbell Chest Press | 12 | 2 mins (see below) | 10 |
You'll need to rest for 2 minutes before moving to the next exercise as you shouild be feeling pretty 'pumped' if you've done this right. It's best to keep moving though, walk around, and drink plenty of water.
Shoulders
| Exercise | Reps | Rest between sets | Effort Level |
| Seated Dumbell Shoulder Press | 12 | 1 min | 5 |
| Seated Dumbell Shoulder Press | 10 | 1 min | 6 |
| Seated Dumbell Shoulder Press | 8 | 1 min | 7 |
| Seated Dumbell Shoulder Press | 6 | 1 min | 8 |
| Seated Dumbell Shoulder Press | 12 | no rest! | 9 |
| Seated Dumbell Shoulder Press | 12 | 2 mins (see below) | 10 |
Again, 2 minutes of rest – move around and drink your water!
Back
| Exercise | Reps | Rest between sets | Effort Level |
| Wide-arm pull-down | 12 | 1 min | 5 |
| Wide-arm pull-down | 10 | 1 min | 6 |
| Wide-arm pull-down | 8 | 1 min | 7 |
| Wide-arm pull-down | 6 | 1 min | 8 |
| Wide-arm pull-down | 12 | no rest! | 9 |
| Wide-arm pull-down | 12 | 2 mins (see below) | 10 |
2 minutes rest
Triceps
| Exercise | Reps | Rest between sets | Effort Level |
| Triceps push down | 12 | 1 min | 5 |
| Triceps push down | 10 | 1 min | 6 |
| Triceps push down | 8 | 1 min | 7 |
| Triceps push down | 6 | 1 min | 8 |
| Triceps push down | 12 | no rest! | 9 |
| Triceps push down | 12 | 2 mins (see below) | 10 |
2 minutes rest
Biceps
| Exercise | Reps | Rest between sets | Effort Level |
| Biceps Curl | 12 | 1 min | 5 |
| Biceps Curl | 10 | 1 min | 6 |
| Biceps Curl | 8 | 1 min | 7 |
| Biceps Curl | 6 | 1 min | 8 |
| Biceps Curl | 12 | no rest! | 9 |
| Biceps Curl | 12 | 2 mins | 10 |
Mix It Up For Greater Benefit
To give an extra 'tweak' to this workout which will increase the impact of the exercises, when you get to the double-set at the end of each exercise, perform a different exercise for that muscle group.
For example, for the chest exercise: Do the first 5 sets (12 reps down to 6 reps and the first 12 reps of the double set) performing the Lying Dumbell Chest Press, but then for the last set of 12 reps, immediately move to a lying dumbell flye.
You'll be hitting the chest muscles from a slightly different angle and if you push yourself, the pump you'll feel will be awesome and the results in improving your muscle mass and your fat-burning capacity will match!
Give it a try & let us know how you get on.
