Goal: Focus on building strength and muscle mass in the upper body, targeting the chest, shoulders, back, and arms.
Recommended Pre Workout: JYM Supplement Science Pre JYM
Cardio Warm-Up (Optional):
- 5-10 minutes of light cardio like arm circles and light jogging to get the blood flowing to the upper body.
Incline Bench Press:
- Press a barbell or dumbbells on an incline bench to target the upper chest.
- Equipment: Barbell or Dumbbells and Incline Bench.
- Sets/Reps: 3 sets of 8 reps.
Bent-Over Barbell Row:
- Lean forward and pull a barbell towards your waist to work the back muscles.
- Equipment: Barbell.
- Sets/Reps: 3 sets of 10 reps.
Arnold Press:
- Perform a shoulder press with dumbbells, rotating your palms as you lift.
- Equipment: Dumbbells.
- Sets/Reps: 3 sets of 10 reps.
Skull Crushers:
- Lie on a bench and extend a barbell or dumbbells from forehead height to straight above.
- Equipment: Barbell or Dumbbells.
- Sets/Reps: 3 sets of 12 reps.
Indoor Cardio Activity (Optional):
- 15 minutes on a stationary bike or treadmill at a moderate pace.
Recommended Post Workout: Post JYM Active Matrix
This workout is designed to strengthen and build the muscles in the upper body, to be completed within 30-45 minutes.
