Body Workout Plan

The upper half of the torso of a human body has different sets of muscles each of which perform specific functions. If you aim to develop your upper body you need to be aware of this. The regimen and workouts for these muscles are based on the functions of each set of muscles. You need to diligently perform these exercise routines in order to build and strengthen the muscles of the upper body.

It would be best if you enrolled yourself in a gym to do these exercises and workouts. This is because the gyms have all the equipment and weights you would need for your exercise routines and you can expect to see results faster than if you tried to tackle these exercises at home.

However, if you do have all the equipment needed as well as the weights at home, you may do the exercises in the comfort of your home. The chest, arms and shoulders form the upper body and muscles in each of these upper body parts require specific exercises to build them up in strength and bulk. Before you start on your exercise and workout regimen, you must realize that nutrition plays an important part in muscle building.

This aspect of body building should not be ignored or neglected. You will have to eat substantial amounts of food to increase muscle mass. You will need to eat six times a day and your diet should include a large amount of carbohydrates and proteins, the building blocks of muscle tissues.

This period of muscle building may be termed as MASS time. This may be a period of three months. Once your muscles are built up, you will need to shape them. This is called the DEFINTION time. This means that you will need get rid of the fat accumulated on the muscles, make them lean and take on their proper dimensions and shape.

To DEFINE you muscles you will need to cut down on carbohydrates and fats and eat more protein, like meat. Now that the basics have been outlined, let us look at how specific muscles may be built up. Chest: Bench Presses are essential if you aim to have bigger chest muscles. You must do 3-4 routines of this exercise and consolidate them with 12 – 8 lifts.

Another essential exercise is the Decline or Incline Bench Press with Dumbbells or Barbell. You must at the very beginning chose either the decline or incline bench press. You may work with dumbbells or barbells for these exercises. You must do 3 routines with 12-8 lifts every day. Shoulders: The primary and most important exercise for this category of muscles is Barbell Incline Shoulder Raise. You must do 3 – 4 routines with 14 -10 lifts.

Barbell Rear Delt Row, is as the name suggests meant for your rear shoulder muscles. This exercise does wonders for these muscles. You must do 3 -4 routines with 12 – 8 lifts every day. Arms: The most important and essential exercise to build your upper arms is Barbell Bicep Curls.

For this exercise, you must remain straight without moving your body while doing this exercise. You must concentrate only on the biceps and not use your shoulders or move your body to help lifting the weights. You must do 3 -4 routines with 14 – 8 lifts, daily. The exercise that shapes the ball of your biceps is the Concentration Curls. You will have to use dumbbells and give your full concentration for this routine.

Perform 3 routines with 15 – 10 lifts. To develop your triceps, you need to perform Triceps Cable Extension. This exercise uses the cable and produces remarkable results in shaping your triceps. You need to do a lot of push downs. Close Grip Bench Press is another exercise that builds your triceps. This exercise is a hard one but produces excellent results. You must do 3 – 4 routines with 12 -8 lifts.

A home gym is a must.  Make sure to check out our home gym reviews.