When working on the body in the gym, do not lose sight of the fact that the body must be developed harmoniously. You should not do enhanced sets of exercises aimed at one muscle group, and at the same time completely forget about others. In order to pump up the upper body, you must follow this very advice.
It is necessary
subscription to the gym
Instructions
Step 1
On the first day of your training week, do exercises to build your back and shoulders. To work on the back, do the upper and lower rows, with as many reps as possible in each set, but no more than twenty. This will create the bulk of your back. To work out the trapezoid, use the narrow grip barbell raises in a standing position to the level of the collarbone. To train your shoulders, use a dumbbell set to the sides and in front of you, as well as a barbell press up from behind the head, sitting on a bench, and a dumbbell press in the same position.
Step 2
Complete your second training day with your pectoral and triceps muscles. The triceps will be used enough during the work with the pectoral muscles to be warmed up and a little tired, so it will be enough just to finish it off to complete failure. To work with the pectoral muscles, use a wide grip barbell press and dumbbell spread, on a straight and incline bench, respectively. For triceps work, use an E-Z barbell extension from behind the head on a straight bench, as well as a dumbbell extension from behind the head.
Step 3
Use a separate day to work out your biceps and forearms.
For biceps work, use dumbbell and barbell lifts, both straight and E-Z barbells. It is advisable to use a palm rest to avoid cheating. Finish your bicep workout by working out each arm separately. After that, work your forearms by rolling the dumbbells or barbell from relaxed fingers into a clenched fist until the fingers completely fail. Use side and straight crunches, crunches and side bends. Work your rectus and lateral abdominal muscles to firm your abs.
