Beginners Upper Body Workout Plan
Author: Tim Mcdermont
If you are new to the gym, you are probably wondering what’s the best way to start building muscles.
A rule of thumb when starting out is to do an upper body, lower body workout, where day 1 you are working your upper body muscle groups and day 2 you are working your lower body muscle groups. This article is going to talk about a workout that will help you gain upper body muscle, so here is the workout:
Warmup – 5 minutes – swinging and stretching arms, especially shoulders
Exercise #1 – Flat Barbell Bench – 3 Sets x 10 Reps – Medium Weight
Exercise #2 – Shoulder Dumbbell Press - 3 Sets x 10 Reps – Medium Weight
Exercise #3 – Dumbbell Rows - 3 Sets x 10 Reps – Medium Weight
Exercise #4 – Side Delt Dumbbell Raises - 3 Sets x 10 Reps – Medium Weight
Exercise #5 – Barbell Bicep Curl – 2 Sets x 10 Reps – Medium Weight
Exercise #6 – Tricep Press with Rope - 2 Sets x 10 Reps – Medium Weight
Stretch for 10 minutes afterwards, holding each stretch for 20 seconds minimum.
Make sure you use perfect form when performing the exercises in this workout, as well as perform each rep in a nice and slow manner. This workout should be done for 6 weeks duration, performing every 3 days.
To optimize your muscle gain results make sure to eat a protein rich meal afterwards as your muscles will recover much quicker with the proper amount of protein provided to them. You should also remember to constantly drink water before, during and after the workout as keeping properly hydrated will ensure that you recover and grow at a faster rate.
This workout is great because it targets all your major muscle groups, getting them strong and ready for harder workouts to come. Remember to be patient when looking for muscle building results and keep with a proper diet plan as this will help you gain muscle and lose weight.