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Upper Body Strength and Hypertrophy

Goal: Focus on building strength and muscle mass in the upper body.

Recommended Pre Workout: JYM Supplement Science Pre JYM

Cardio Warm-Up (Optional):

  • 5-10 minutes of arm circles and light jogging.

Incline Bench Press:

  • Focus on upper chest.
  • Equipment: Barbell or Dumbbells and Incline Bench.
  • Sets/Reps: 3 sets of 8 reps.

Lat Pull-Downs:

  • Target the back muscles.
  • Equipment: Lat Pull-Down Machine.
  • Sets/Reps: 3 sets of 10 reps.

Bicep Curls:

  • Curl dumbbells towards your shoulders.
  • Equipment: Dumbbells.
  • Sets/Reps: 3 sets of 12 reps.

Tricep Pushdowns:

  • Use a cable machine for tricep work.
  • Equipment: Cable Machine.
  • Sets/Reps: 3 sets of 12 reps.

Cool-Down:

  • 5-10 minutes of stretching focusing on the upper body.

Recommended Post Workout: Post JYM Active Matrix

Cool-Down:

  • Finish with 5-10 minutes of static stretching, focusing on the legs and lower back to relax the muscles and improve flexibility after the intense agility and speed work.

Previous Workouts: