Upperbody workout for size

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Program by: stephanfitness

Tags: chest, back, shoulders, arms

This is for those of you who struggle to put on muscle mass. Remember the 80/20 principle: 80% diet, 20% training. In this case you need to consume a lot of protein throughout the day, day in day out, week in week out etc. Results are achieved by dedication, determination and consistency.

Exercise
Warmup
Elliptical Cross-Trainer Gym 5min Duration | 7 level
Main
Partial Deadlifts 15 Reps | Kg | 1min 30sec Rest | 4 Sets
Lat Pulldown Resistance Machine 15 Reps | Kg | 1min 30sec Rest | 4 Sets
dumbbell bench press 15 Reps | Kg | 1min 30sec Rest | 4 Sets
standing shoulder press 20 Reps | Kg | 1min 30sec Rest | 4 Sets
dumbbell triceps bench press 15 Reps | Kg | 1min 30sec Rest | 4 Sets
dumbbell biceps curls with a twist 15 Reps | Kg | 1min 30sec Rest | 4 Sets
leg raises 15 Reps | 1min 30sec Rest | 4 Sets
Cool-down
upper back stretch 15sec Duration
shoulders and chest stretch 15sec Duration

Stay positive and motivated