This information will help you to construct the most effective upper body workouts that are designed to maximise muscle growth.
These can (and should) be used in conjunction with lower body workouts to create a perfect overall training plan for your respective goals.
Ideally, this would be training four times a week. Two upper body sessions and two lower body sessions.
This format is aimed at intermediate or higher lifters. People with at least some training experience.
Constructing the Workouts
Use the following template for choosing the exercises for each workout.
- Horizontal Push (e.g. dumbbell press)
- Horizontal Press (e.g. barbell row)
- Vertical Push (e.g. shoulder press)
- Vertical Pull (e.g. pull ups)
- 2+ Accessory Exercises (e.g biceps and triceps)
Sample Upper Body Workout
Let’s see how this might look in practice.
| Movement | Exercise | Reps and Sets |
| Horizontal push | Incline Dumbbell Press | 3 – 4 sets of 6 – 10 reps |
| Horizontal press | Chest Supported Barbell Row | 2 – 3 sets of 8 – 10 reps |
| Vertical Push | Overhead Press | 3 sets of 6 – 10 reps |
| Vertical Pull | Pull Up | 2 – 3 sets of 8 – 10 reps |
| Biceps | Incline Dumbbell Curl | 2 sets of 8 – 12 reps |
| Triceps | Overhead triceps extension | 2 sets of 10 – 15 reps |
Tips
30 – 50 degree is the best angle for the incline dumbbell press.
You can also add face pulls or chest flyes if you feel like your rear delts still have some energy left.
Customising the Workout for Beginners
If you are just starting out on your weightlifting journey then stick to the main compound movements and ignore the extras for now. Focus on improving confidence and technique. These will give you the most bang for your buck without overcomplicating anything.
Customising the Workout for the Second Upper Body Workout Each Week
For the second upper body workout you can switch to the following exercises. These maintain the same structure with the directions of movement.
- Incline Dumbbell Press > Barbell Bench Press
- Chest Supported Barbell Row > Barbell Row
- Overhead Press > Lateral Raises
- Pull Up > Lat Pulldowns
Video
In the video below, Jeremy Ethier breaks down all his information in his trademark easy to understand style.
Muscle Groups of the Upper Body
The upper body is composed of several major muscle groups, each serving specific functions. Here are the primary muscle groups of the upper body:
Chest Muscles (Pectorals):
- Pectoralis Major: Located in the chest, it consists of two parts (clavicular and sternal) and is responsible for movements like pushing and horizontal adduction of the arms.
Shoulder Muscles (Deltoids):
- Anterior Deltoid: Front part of the shoulder; involved in shoulder flexion.
- Lateral Deltoid: Side part of the shoulder; responsible for shoulder abduction.
- Posterior Deltoid: Back part of the shoulder; contributes to shoulder extension.
Back Muscles (Latissimus Dorsi and Trapezius):
- Latissimus Dorsi: Large muscles on the sides and lower part of the back; involved in shoulder extension, adduction, and medial rotation.
- Trapezius: Upper back muscles that control shoulder and neck movements.
Arm Muscles (Biceps and Triceps):
- Biceps Brachii: Located in the front of the upper arm; responsible for elbow flexion and forearm supination.
- Triceps Brachii: Located at the back of the upper arm; responsible for elbow extension.
Forearm Muscles:
- Brachioradialis, Pronator Teres, and Supinator: Muscles that control movements of the forearm, including pronation and supination.
Abdominal Muscles:
- Rectus Abdominis: Located along the front of the abdomen; involved in trunk flexion.
- External and Internal Obliques: Located on the sides of the abdomen; responsible for rotation and lateral flexion of the trunk.
Neck Muscles:
- Sternocleidomastoid and Trapezius: Muscles that control head movements and support the neck.
Rotator Cuff Muscles:
- Supraspinatus, Infraspinatus, Teres Minor, and Subscapularis: These muscles stabilize and control the movement of the shoulder joint.
It’s important to note that many exercises and movements involve multiple muscle groups working together synergistically.
A well-rounded training program often targets all these muscle groups for overall upper body strength and functionality.
How Long Should You Rest Between Sets When Lifting Weights for Muscle Growth?
The optimal rest period between sets when lifting weights for muscle growth can vary based on several factors, including your fitness goals, the intensity of your workout, and your individual recovery capacity. Generally, there is no one-size-fits-all answer, but here are some guidelines:
Hypertrophy (Muscle Growth)
For hypertrophy-focused training, where the goal is to stimulate muscle growth, rest periods of around 60 to 90 seconds between sets are often recommended. This range allows for sufficient recovery while maintaining a level of fatigue that contributes to muscle stimulation.
Strength and Power
If your primary focus is on building strength or power, you may require longer rest periods—typically between 2 to 5 minutes. This allows for more complete recovery between sets, enabling you to lift heavier weights.
Endurance
Shorter rest periods (30 seconds to 1 minute) are often used for endurance training. This keeps the heart rate elevated and places more metabolic stress on the muscles, promoting endurance adaptations.
Compound vs. Isolation Exercises
Rest periods can also depend on the type of exercise. Compound exercises that involve multiple muscle groups (e.g., squats, deadlifts, bench press) usually require longer rest periods compared to isolation exercises targeting specific muscles.
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Individual Factors
Your fitness level, age, and overall conditioning can influence your optimal rest periods. Beginners may need more time to recover between sets compared to advanced lifters.
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Listen to Your Body
Pay attention to how your body responds to different rest periods. If you feel adequately recovered and ready for the next set, you may not need the full recommended rest time.
It’s essential to customize your rest periods based on your specific goals and the nature of your workout. Additionally, progressive overload (gradually increasing the weight lifted) is crucial for muscle growth, regardless of the rest period.
Experiment with different rest intervals and find what works best for you, considering both the effectiveness of your workout and your ability to consistently adhere to your training plan.
image sources
- Kenneth-Leverich: CrossFit Inc
