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3 Day Upper BodyCreated by Hawkman
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Workout Programs → 3 Day Upper Body
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Summary
3 Workouts / 18 Exercises
0% Cardio / 100% Strength Training
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Workout Program Description
Strength and Mass training for the upper body.
Workouts
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Bench Press - Dumbbell, Flat 5 sets: 5 reps, 5 reps, 5 reps, 5 reps, 5 reps Sit on the edge of a flat bench with dumbbells on your knees. In one smooth motion, roll onto your back while bringing the dumbbells up to a position slightly outside and above your shoulders. Your pa... |
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21s - EZ Bar 3 sets: 21 reps, 21 reps, 21 reps Stand and grip the EZ-bar with hands at a shoulder-width grip. Start with arms fully extending below your waist. Perform the exercise in three steps: First, curl "halfway" , stopping when your elbow... |
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Bench Press - Dumbbells, Inclined 5 sets: 5 reps, 5 reps, 5 reps, 5 reps, 5 reps Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you p... |
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Dumbbell Curl - Incline 3 sets: 10 reps, 10 reps, 10 reps Sit on an incline bench and hold a dumbbell in each hand. Keep your shoulders square and your chest up. Press your upper back and shoulders against the bench. Let your arms hang downward with your pal... |
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Flyes - Dumbbell, Flat 3 sets: 10 reps, 10 reps, 10 reps Sit down on a flat bench with a dumbbell in each hand. Then lie back, keeping the dumbbells close to your chest. Lift the dumbbells over your chest by extending your arms. Maintain a slight bend in yo... |
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Concentration Curl 3 sets: 10 reps, 10 reps, 10 reps Sit on the end of a flat bench. Spread your legs apart into a V and lean forward slightly. Grasp the dumbbell in one hand with your palm facing upward. Rest your elbow on the inside of your thigh and ... |
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Incline Flyes - With a Twist 3 sets: 10 reps, 10 reps, 10 reps Like the Incline Dumbbell Flyes but on the way up twist your arms so that your pinky finger face each other at the top. Exercise description by Bodybuilding.com |
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BiChest Superset 3 sets: 0 reps, 0 reps, 0 reps Cable Crossover straight and hammer alternate until burnout Pushup burnout |
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