Workout Plan for Upper Body

A workout plan for upper body to stay with a tree-trunk stable, defined and strong for the tasks of daily life!

A workout plan for the upper limbs should be performed both by men and by women. Above the aesthetic is the health and improvement of quality of life, if we can improve how we live why not do it?

The weight training is essential for anyone who wants to get set and have a beautiful body, however the benefits extend to those who want to maintain a healthy body, profiting from the immense benefits, both physical and psychological.

The strength training is crucial and leads to several health benefits, being made the division of the upper limbs and lower limbs performed at different times so that it can be more effective.

A weight-training program should be tailored to goals, physical condition and limitations of the person. There are some exercises that recruit the muscle that request and by the pattern of movement that require it, must make part of your workout because it can be useful for basic tasks of daily life.

Workout Plan for Upper Body 1

WORKOUT PLAN FOR UPPER BODY

1. ROWING WITH A DUMBBELL UNILATERAL

– Muscles –

  • Main: Large dorsal, Large, round, Trapezoid, Deltoid and posterior Romboides
  • Secondary: Bicipete brachial

– Running –

  1. Put yourself to the side of a bench by placing knee and hand of supporting arm on bench position foot of opposite leg slightly back and to the side and grab the dumbbell from the floor.
  2. Exhale and at the same time pull the dumbbell up to the side of the torso until the arm is at the side of the ribs or exceeds slightly the line of the trunk.
  3. Inhale and at the same time lower the dumbbell until the arm is extended in a controlled way without relaxing the shoulder.
  4. Repeat the movement for the other arm.

Common mistakes: Bad position of the basin, curved back, perform the movement on an amplitude reduced, you don’t control the descent, and relax the shoulder.

  1. BENCH PRESS

– Muscles –

  • Main: Large breastplate (part-clavicular joint)
  • Secondary: Triceps brachii and anterior Part of the deltoid

– Running –

  1. Lie on a flat bench, holding the bar farther away than the width of the shoulders, lift the bar up, the support and keep it in a straight line with both arms extended.
  2. Inhale and at the same time start to slowly descend the bar until it touch in the middle of the chest.
  3. Exhale and push the bar back to the starting position;
  4. When you complete your reps, place the bar back on the rack.

Common errors: Train load and perform the movement incorrectly, it will wick too much the grip of the hands, remove the back of the bank to generate more force, relax the chest by supporting the bar on your chest on the descent, imbalance when holding the bar.

Workout Plan for Upper Body 2

  1. DEVELOPMENT OF THE SHOULDER WITH DUMBBELLS

– Muscles –

  • Main: Glass previous
  • Secondary: Glass, side Triceps, Trapezius, Serratus anterior.

– Running –

  1. Sit on a bench with an upright back, abdominal contracted.
  2. Place the dumbbells so that your arm and forearm form an angle of 90 degrees and the palms facing to the front.
  3. Raise the dumbbells until your arms extended, your elbows should always point to the ground.
  4. Return to starting position and repeat the movement.

Note: This exercise can be performed in a sitting position or in standing and in walk is required special attention to posture, with or without back support, with a bar or machine specific.

  1. BICÍPITES CURL WITH DUMBBELLS

– Muscles –

  • Main: Bicípite Brachial
  • Secondary: Brachial previous and Braqueo-radial

– Running –

  1. Standing, feet shoulder width apart, knees slightly bent, arms at your sides, holding a dumbbell in each hand with the handle in a chin-up.
  2. Exhale and at the same time perform a flexion of the forearms, keep the elbows together on the body during the entire movement. The movement ends a bit above 45º.
  3. Inhale and at the same time get off the forearm in a controlled way up to the starting position, without that this relax.

Common mistakes: Climb up too the dumbbells; moving the elbows during the movement; move the wrists; to assist swinging of the back.

  1. PARALLEL BAR DIPS (FUNDS IN THE PARALLEL BARS)

– Muscles –

  • Primary: Triceps brachii (works all three heads of the triceps)
  • Secondary: Ancóneo, Large chest (lower portion) and Deltoid anterior, and coraco-brachial

– Running –

  1. Support on the 2 parallel bars, hands on the handles, arms straight, abdomen slightly contracted, the trunk slightly forward of the hands.
  2. Inhale and at the same time perform a flexion of the elbows trying to approach with an angle of the arms up to 90 degrees.
  3. Exhale and at the same time stretch your arms upward back to the starting position.

Common errors: the Low amplitude of the movement; poor posture; balancing the body.

Workout Plan for Upper Body 3

This is a sample workout plan for the upper limbs, where he works the back, chest, shoulder, bicípite and tricípite. A basic workout, short but putting intensity will give you results.

Train and reach your goals!

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