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Upper Body Strength and Hypertrophy

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.

Previous Workouts: