Routine for upper body

Roland83rf8432

So this is one I threw together, it’s sort of a mixture of compound movements and body beast for an upper body routine. If this is your first time doing this one, I recommend doing the first two blocks only until your muscles can handle the last block 😅 also make sure you pick an appropriate weight, this should be challenging, not easy..

Shoulders, Chest & Back

- [block1] Dumbbell Shoulder press 30lbs-15 Reps, 45lbs-12 reps, 55lbs-8reps
- [block1] Cable Machine Palm Facing Single Arm Lat pull downs 57.5lbs-15, 65lbs-12, 80lbs-8
- [block 1] Cable Incline Chest Press Machine 100lbs-15, 110lbs-12, 120lbs-8

- [block 2] Dumbbell Lateral shoulder raises☠️ 20lbs-15, 25lbs-12, 30lbs-8
- [block 2] Chin-ups (supine for biceps) Body Weight 191lbs-15, 191lbs-12, 191lbs-8 (use counter weight or bands if needed)
- [block 2] Cable Single Arm Chest Press 35lbs-15, 57.5lbs-12, 60lbs-8

- [block 3] Rear dealt rope pulls 70lbs-15, 80lbs-12, 90lbs-8
- [block 3] Dips Body weight 191lbs: 25, 20, 20, 20 (use bands or counter weight if needed)
- [block 3] Lat Rope Pull downs 60lbs-15, 80lbs-12, 90lbs-8

Essentially this is three blocks of repeating movements that use different variations of the exercise to target multiple muscle groups at the same time all while hitting the different upper, mid, and lower parts of those muscle groups 😅💀 it’s a whooper of a routine, so take your time 1.5 hours, or if you want more of a challenge then do it under an hour.. and eventually using your own body weight for the body weighted portions of the routine 🙌