Body Building Routines – Upper Body Split Routine


(adsbygoogle = window.adsbygoogle || []).push({});

Body building routines come in all shapes and sizes. There are
routines designed to accomplish all of your weight lifting goals. Most
have common themes such as building muscle, increasing strength and
burning fat. This two part article addresses a split routine for your
upper and lower body. Some experience with weight lifting is helpful if
you are going to perform this routine. This is not for beginners.

Body Building

This
routine is designed to be performed over a 4 day period. It is split
into two different upper body workouts and two different lower body
workouts. You can mix and match the different workouts week to week to
provide stimulation to your muscles and prevent accommodation.

Workout A – Upper Body:
Exercises
consist of barbell row, reverse grip pulldown, bench press, incline
bench press, tricep dips, and preacher curls. I like to warm up with 2
to 3 sets of 12 to 15 reps of barbell rows. Then perform 3 to 4 sets of 6
to 8 reps. After that move to reverse grip pulldowns for 2 to 3 sets of
10 to 12 reps. Moving on to bench press perform 2 sets of 12 to 15 for
warm ups. Then 3 to 4 sets of 6 to 8 reps. Incline bench press 2 to 3
sets of 10 to 12 reps. Dips and preacher curls can be performed at 1 to 2
sets of 10 to 12 reps. You can rest from 1 to 3 minutes between sets.


(adsbygoogle = window.adsbygoogle || []).push({});

This upper body body building routine should take between 35 and 50 minutes to perform.

Workout B – Upper Body
Exercises
consist of pull ups, one arm dumbbell row, bench press, incline bench
press, lying tricep extension, and incline dumbbell curls. I like to
warm up with 2 to 3 sets of pull ups done to failure with 2 to 3 minute
rest in between. Then perform 2 to 3 sets of 10 to 12 reps of one arm
dumbbell rows. 1 to 2 minute rest. Do 2 sets of warm up bench press at
12 to 15 reps followed by 2 to 3 sets of 10 to 12 reps. Incline bench
press for 2 to 3 sets of 10 to 12 reps. Finish your last two exercises –
lying tricep extensions and incline dumbbell curls for 1 to 2 sets of
10 to 12 reps. You can rest from 1 to 3 minutes between sets.

This workout B upper body has less volume and intensity than workout A and should take an estimated 30 to 40 minutes to perform.


(adsbygoogle = window.adsbygoogle || []).push({});

Article Source:
http://EzineArticles.com/expert/Peter_Harris/181653

Be the first to comment on "Body Building Routines – Upper Body Split Routine"

Leave a comment

Your email address will not be published.


*