TRAIN to Build MASS! (ESSENTIAL FOR BEGINNERS/ INTERMEDIATE LIFTERS) UPPER BODY Workout Explained

#TRAINING #UPPERBODYWORKOUT #WORKINGOUT
Today I take you through a workout where I focus on building up to my working sets, then giving my all into those working sets to build strength and optimize each workout for progressive hypertrophy. I did about 2-3 working sets for each exercise. I believe this is the most efficient way to train if your a novice lifter or even intermediate who is seeking to make the most of each workout.
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FULL WORKOUT WRITTEN BELOW, ENJOY SAVE & SHARE!
WARM UP
3 SETS CHEST FLYS USING CABLES OR MACHINE (FOCUSING CHEST)
3 SETS CABLE PULLOVERS ( FOCUSING LATS)
3 SETS SIDE LATERAL RAISES ( FOCUSING SIDE DELTOIDS)
EACH SET AIM FOR 10-12 REPS

EXERCISE 1: FLAT DUMBBELL PRESS
2-3 BUILD UP SETS OF 6-8 REPS. (45-60 SECOND REST IN BETWEEN SETS)
2 WORKING SETS (HEAVIEST WORKING LOADS)
AIM FOR 8-12 REPS (REST FOR ABOUT 2-3 MINS IN BETWEEN SETS)

EXAMPLE OF HOW I BUILD UP MY SET
BUILD UP SET 1: 50 LB DUMBBELLS FOR 8 REPS
BUILD UP SET 2: 70 LB DUMBBELLS FOR 8 REPS
BUILD UP SET 3: 100 LB DUMBBELLS FOR 6 REPS

WORKING SET 1: 125 LB DUMBBELLS TO COMPLETE FAILURE (6-10 REPS)
WORKING SET 2: TYPICALLY BASED ON HOW I FEEL FROM WORKING SET 1 I WOULD INCREASE OR DECREASE WEIGHT BY 10%
SO I WOULD USE 105 LB DUMBBELLS OR 115 LBS TO COMPLETE FAILURE (6-10 REPS)

EXERCISE 2 : SHOULDER MACHINE PLATED PRESS
ALTERNATIVES : DB SHOULDER PRESS / SMITH MACHINE SHOULDER PRESS
2-3 BUILD UP SETS OF 6-8 REPS. (45-60 SECOND REST IN BETWEEN SETS)
2 WORKING SETS (HEAVIEST WORKING LOADS)
AIM FOR 6-12 REPS (REST FOR ABOUT 2-3 MINS IN BETWEEN SETS)

EXERCISE 3: SEATED PLATED MACHINE ROWS
ALTERNATIVES : SEATED CABLE ROWS / BARBELL ROWS
3 BUILD UP SETS OF 6-8 REPS. (45-60 SECOND REST IN BETWEEN SETS)
2 WORKING SETS (HEAVIEST WORKING LOADS)
AIM FOR 8-12 REPS (REST FOR ABOUT 2-3 MINS IN BETWEEN SETS)


EXERCISE 4 : LAT PULLDOWN ( STANDARD WIDE-GRIP)
2-3 BUILD UP SETS OF 6-8 REPS. (45-60 SECOND REST IN BETWEEN SETS)
2 WORKING SETS (HEAVIEST WORKING LOADS)
AIM FOR 6-12 REPS (REST FOR ABOUT 2-3 MINS IN BETWEEN SETS)

EXERCISE 5: TRICEP OVERHEAD EXTENSION
ALTERNATIVES : TRICEP CABLE PUSHDOWNS / SKULL CRUSHERS
2 BUILD UP SETS OF 10-12 REPS. (45-60 SECOND REST IN BETWEEN SETS)
3 WORKING SETS
AIM FOR 8-12 REPS (REST FOR ABOUT 2-3 MINS IN BETWEEN SETS)

EXERCISE : BARBELL MACHINE CURLS
2 BUILD UP SETS OF 10-12 REPS. (45-60 SECOND REST IN BETWEEN SETS)
2 WORKING SETS
AIM FOR 8-12 REPS (REST FOR ABOUT 2-3 MINS IN BETWEEN SETS)

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