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Upper body workout routine for beginners

Upper body workout routine for beginners

This routine is for you if you start your fitness journey or work out for a while but haven’t focused on your upper body. This routine will work your chest, shoulders, and triceps. It can be done 3-4 times a week, with at least one day of rest between workouts.

What is an upper-body workout?

An upper body workout is a routine that focuses on the muscles of your chest, shoulders, and triceps. The target muscles are worked through various exercises, including weights, machines, and body weight.

Why is an upper-body workout important?

The muscles of your upper body play a significant role in daily activities, such as lifting and carrying groceries, moving furniture, or even just brushing your hair. Working these muscles will help you be stronger and more capable in your everyday life. An upper body workout will also help you look better, with a complete and toned chest, shoulders, and arms.

The Upper Body Workout Routine For Beginners: Steps To Do

The following routine is a 3-day split. You will do one exercise for each muscle group, with at least one day of rest between workouts.

Day 1

Chest: Incline Dumbbell Bench Press Shoulder: Seated Overhead Press Triceps: Close-Grip Bench Press

Day 2

Back: Seated Cable Row Biceps: Standing Alternating Dumbbell Curl Latissimus Dorsi: One-Arm Cable Pulldown

Day3

Legs: Squat Hamstrings: Hamstring Curl Quads: Lunges Chest: Incline Dumbbell Bench Press Shoulder: Seated Overhead Press Triceps: Close-Grip Bench Press

How to do it

Day 1

Chest: Incline Dumbbell Bench PressLie on an incline bench with a dumbbell in each hand. Bring the dumbbells up to your chest, with your palms facing forward. Press the weights up, extending your arms. Return to the starting position.

Shoulder: Seated Overhead Press Sit with a weight in each hand, holding them at shoulder height with your palms facing forward. Press the weights overhead, extending your arms. Return to the starting position.

Triceps: Close-Grip Bench Press Lie on a bench with a weight in each hand; your hands close together with your palms facing each other. Bend your elbows and lower the weights towards your chest. Press the weights away from your chest, extending your arms. Return to the starting position

Day 2

Back: Seated Cable Row Sit with a weight in each hand, your palms facing each other. Extend your arms and row the weights towards your chest, bending your elbows as you do so. Pause and then lower the weights back to the starting position.

Biceps: Standing Alternating Dumbbell Curl Stand with a weight in each hand, your palms facing forward. Curl one weight up toward your shoulder lower it back to the starting position. Curl the other weight up toward your shoulder lower it back to the starting position.

Latissimus Dorsi: One-Arm Cable Pulldown Attach a single handle to the low pulley of a cable crossover machine. Standing with your side to the machine, grab the handle with your left hand and step back to feel tension on the cable. Keeping your back straight, pull the handle down and toward your hip. Pause and then return to the starting position.

Day 3

Legs: Squat Stand with your feet shoulder-width apart and hold a weight in front of you with both hands. Bend your knees and squat down, keeping your back straight and parallel to the floor. Return to the starting position.

Hamstrings: Hamstring Curl Lie on your back with a weight in each hand, your palms facing up. Bend your knees and curl the weights toward your chest, keeping your back pressed firmly against the floor. Pause and then lower the weights back to the starting position. Quads: Lunges Stand with your feet shoulder-width apart and hold a weight in each hand. Step forward with one foot and lower your body until your front thigh is parallel to the floor. Return to the starting position

Chest: Incline Dumbbell Bench PressLie on an incline bench with a dumbbell in each hand. Bring the dumbbells up to your chest, with your palms facing forward. Press the weights up, extending your arms. Return to the starting position Shoulder: Seated Overhead PressSit with a weight in each hand, holding them at shoulder height with your palms facing forward. Press the weights overhead, extending your arms. Return to the starting position Triceps: Close-Grip Bench PressLie on a bench with a weight in each hand, your hands close together with your palms facing each other. Bend your elbows and lower the weights towards your chest. Press the weights away from your chest, extending your arms. Return to the starting position

Tips

1 . Keep your back pressed firmly against the bench when doing chest exercises. 2. When doing shoulder exercises, make sure your palms face forward. 3. Keep your elbows close to your body when doing triceps exercises. 4. Keep your head up and your back straight when doing squats. 5. When doing hamstring curls, make sure to curl the weights toward your chest, not your head. 6. Make sure to take a break day after every three days of exercise. 7. Drink plenty of water before, during, and after your workout. 8. Warm-up before each workout. 9. Cool down after each workout. 10. Stretch after each workout. 11. Log your workouts in a journal or online so you can track your progress. 12. Be patient and don’t expect results overnight. Remember to consult a physician before starting any new exercise routine. These are only general guidelines and may not be appropriate for everyone.

Upper body workout routine FAQs

What equipment do I need for an upper-body workout?

For this routine, you will need some weights or machines. First, choose a weight you can comfortably lift 12-15 times using weights. If you are using machines, start with the weight recommended by the machine. You can always increase or decrease the weight as needed.

Can I do this routine at home?

Yes, you can do many exercises in this routine at home. You will need some weights (or cans or bottles of water) and a sturdy chair. If you don’t have weights, you can use cans or bottles of water.

What if I don’t have any weights or machines?

If you don’t have any weights or machines, you can still do this routine. Just use your body weight for the exercises.

Conclusion

Remember, the key to getting great results is to mix up your routine often! Be sure to change up the exercises you do each day, as well as the order in which you do them. This will help keep your muscles guessing and help you achieve the best results possible. Good luck!