Resistance training (also called strength training or weight training) is the use of resistance to muscular contraction to build strength, anaerobic endurance, and the size of skeletal muscles.
Resistance training is based on the principle that muscles of the body will work to overcome a resistance force when they are required to do so. When you do resistance training repeatedly and consistently, your muscles become stronger.
A well-rounded fitness program includes strength training to improve joint function, bone density, muscle, tendon, and ligament strength, as well as aerobic exercise to improve your heart and lung fitness, flexibility, and balance exercises. Australia’s physical activity and sedentary behavior recommend that adults do muscle-strengthening activities on at least two days each week.
Vary your progressive resistance training program every six to eight weeks to maintain improvement. Variables that can impact on your results include:
There are thousands of ways to resistance train. Provided you work hard and safely, document the results, allow enough recovery time between workouts, and then train progressively, resistance training will work within your genetic endowment and nutritional intake habits.
There are thousands of ways to resistance train. Provided you work hard and safely, document the results, allow enough recovery time between workouts, and then train progressively, resistance training will work within your genetic endowment and nutritional intake habits.
Regarding the upper body, you can use a variety of tools and overload protocols to address the upper body muscles: the pectorals, deltoids, lats, traps, biceps, triceps, and other associated muscle structures. There are chest, incline, and overhead presses, dips, pulldowns, low rows, and upright rows, and a variety of direct biceps and triceps exercises using barbells, dumbbells, and selectorized or plate-loading machine. And these can be done for high, medium, and low repetitions – or a combination of them – using various overload protocols.
It can be overwhelming with so many options. So, here are five sure-fire upper body routines that can be a part of any strength, power, weight-loss, and/or general fitness program. I’ve also attached recording forms for you to log your workouts. (Click here to download them.) I promise you, if you use these routines consistently, work as hard as you can, and recover between workouts, you will see results, guaranteed.
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General workout guidelines
- Complete the workout in the exercise order format listed (note examples A & B). INSERT YOUR EXERCISE CHOICES ON THE WORKOUT FORM.
- Work to achieve muscular overload with a resistance that fits the exercise prescriptions (Rx) listed.
- Record the training date (“DATE”), the resistances (“WT”) used, and the repetitions (“REPS”) achieved for each workout performed.
- Attempt to progress each workout in terms of doing more repetitions and/or using more resistance according to the exercise prescription (Rx).
- The “NOTES” section on workout form: space to record machine seat/back/handle settings, the device used (i.e., barbell, dumbbell, or machine), or other pertinent information that facilitates the proper performance of the exercise.
- Use proper exercise techniques and be safety conscious. Use a spotter on certain exercises and stop when safe exercise techniques cannot be maintained.
Upper Body Workout #1: Big 4 @ 3 Rounds
An upper body workout that alternates the four major multi-joint movements: chest push, row/low row, overhead push, and pulldown for three rounds, decreasing the repetitions each round. The triceps and biceps are then addressed.
Specifics:
- Choose a chest push, row/low row, overhead push, and pulldown, and do each for all three rounds.
- Rest 1:00-1:30 between exercises each round and 2:00-3:00 between rounds.
- Complete the workout with a tricep and bicep exercise.
- All sets were performed to volitional muscular fatigue.
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| Exercise order format | Example A | Example B |
|---|---|---|
| CHEST PUSH | BARBELL BENCH PRESS | DUMBBELL BENCH PRESS |
| ROW/LOW ROW | SEATED ROW | BENT-OVER ROW |
| OVERHEAD PUSH | DUMBBELL OVERHEAD PRESS | MACHINE OVERHEAD PRESS |
| PULLDOWN | WIDE GRIP PULLDOWN | CLOSE GRIP PULLDOWN |
| CHEST PUSH | BARBELL BENCH PRESS | DUMBBELL BENCH PRESS |
| ROW/LOW ROW | SEATED ROW | BENT-OVER ROW |
| OVERHEAD PUSH | DUMBBELL OVERHEAD PRESS | MACHINE OVERHEAD PRESS |
| PULLDOWN | WIDE GRIP PULLDOWN | CLOSE GRIP PULLDOWN |
| CHEST PUSH | BARBELL BENCH PRESS | DUMBBELL BENCH PRESS |
| ROW/LOW ROW | SEATED ROW | BENT-OVER ROW |
| OVERHEAD PUSH | DUMBBELL OVERHEAD PRESS | MACHINE OVERHEAD PRESS |
| PULLDOWN | WIDE GRIP PULLDOWN | CLOSE GRIP PULLDOWN |
| CHEST PUSH | BARBELL BENCH PRESS | DUMBBELL BENCH PRESS |
| ROW/LOW ROW | SEATED ROW | BENT-OVER ROW |
| OVERHEAD PUSH | DUMBBELL OVERHEAD PRESS | MACHINE OVERHEAD PRESS |
| PULLDOWN | WIDE GRIP PULLDOWN | CLOSE GRIP PULLDOWN |
| TRICEPS | TRICEP PRESS | TRICEP PUSHDOWN |
| BICEPS | MACHINE BICEP CURL | BARBELL BICEP CURL |
Upper Body Workout #2: 14 – 8 Circuit
An upper body workout that alternates three different push & pull exercises for two rounds: 12-16 repetitions (average = 14) & 6-10 repetitions (average = 8) to volitional muscular fatigue with a 1:00 rest between exercises & 2:00 – 3:00 rest between rounds.
Specifics:
- Use the same three push and pull exercises for both rounds.
- Rest 1:00 between exercises in each round.
- Rest 2:00 – 3:00 between rounds.
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| Exercise order format | Example A | Example B |
|---|---|---|
| PUSH | STANDING BARBELL PRESS | DUMBBELL BENCH PRESS |
| PULL | CLOSE GRIP PULLDOWN | BENT-OVER ROW |
| PUSH | WEIGHTED DIPS | MACHINE OVERHEAD PRESS |
| PULL | PULLEY UPRIGHT ROW | WIDE GRIP PULLDOWN |
| PUSH | MACHINE CHEST PRESS | BARBELL INCLINE PRESS |
| PULL | SEATED ROW | PLATE-LOAD HIGH ROW |
| PUSH | STANDING BARBELL PRESS | DUMBBELL BENCH PRESS |
| PULL | CLOSE GRIP PULLDOWN | BENT-OVER ROW |
| PUSH | WEIGHTED DIPS | MACHINE OVERHEAD PRESS |
| PULL | PULLEY UPRIGHT ROW | WIDE GRIP PULLDOWN |
| PUSH | MACHINE CHEST PRESS | BARBELL INCLINE PRESS |
| PULL | SEATED ROW | PLATE-LOAD HIGH ROW |
Upper Body Workout #3: Push-Pull
A higher-repetition upper body workout that alternates three pairs of push and pulls exercises then addresses the biceps and triceps.
Specifics:
- Choose three different push and pull exercises each for the first three segments.
- Do three sets of each exercise for the first segment and two sets of each exercise for the second and third segments.
- Complete the workout by alternating a tricep and bicep exercise for two sets each.
- All sets are performed to volitional muscular fatigue.
| Exercise order format | Example A | Example B |
|---|---|---|
| PUSH | BARBELL BENCH PRESS | MACHINE OVERHEAD PRESS |
| PULL | WIDE GRIP PULLDOWN | CLOSE GRIP PULLDOWN |
| PUSH | BARBELL BENCH PRESS | MACHINE OVERHEAD PRESS |
| PULL | WIDE GRIP PULLDOWN | CLOSE GRIP PULLDOWN |
| PUSH | BARBELL BENCH PRESS | MACHINE OVERHEAD PRESS |
| PULL | WIDE GRIP PULLDOWN | CLOSE GRIP PULLDOWN |
| PUSH | DUMBBELL OVERHEAD PRESS | WEIGHTED DIPS |
| PULL | SEATED ROW | BARBELL UPRIGHT ROW |
| PUSH | DUMBBELL OVERHEAD PRESS | WEIGHTED DIPS |
| PULL | SEATED ROW | BARBELL UPRIGHT ROW |
| PUSH | MACHINE INCLINE PRESS | DUMBBELL BENCH PRESS |
| PULL | HIGH ROW | BENT-OVER ROW |
| PUSH | MACHINE INCLINE PRESS | DUMBBELL BENCH PRESS |
| PULL | HIGH ROW | BENT-OVER ROW |
| TRICEPS | TRICEP PUSHDOWNS | TRICEP PRESS |
| BICEPS | DUMBBELL BICEP CURL | MACHINE BICEP CURL |
| TRICEPS | TRICEP PUSHDOWNS | TRICEP PRESS |
| BICEPS | DUMBBELL BICEP CURL | MACHINE BICEP CURL |
Upper Body Workout #4: 3 Strikes & Out
An upper body workout that alternates three push and pulls exercises then addresses the triceps and biceps by using the three strikes and out overload protocol: three consecutive sets to volitional muscular fatigue with the same resistance and a:30 rest between sets.
Specifics:
- Use three different push and pull exercises and any tricep and bicep exercise.
- Use a resistance that allows for volitional muscular fatigue in the 1st set rep range set. Record the result (wt. x reps) in the space provided.
- Rest exactly:30 and perform a second set to volitional muscular fatigue with the same resistance. Record the reps achieved in the “2nd” space provided.
- Rest exactly:30 and perform the third set to volitional muscular fatigue with the same resistance. Record the reps achieved in the “3rd” space provided.
- It is recommended to have a training partner time the:30 rest between exercises.
- Rest 2:00 – 3:00 between exercises.
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Upper Body Workout #5: Ultimate Super Set
An upper body workout is performed in three super set segments: chest push and pulldown, overhead push and row, incline press, and another pulldown Minimal rest is taken between exercise pairs.
Specifics:
- Choose a chest push and pulldown for the first segment (three sets each), an overhead push and row for the second segment (three sets each), and an incline press and another pulldown for the third segment (three sets each).
- Perform the paired sets by alternating the opposing exercises with minimal rest between them (i.e., chest push x 8-12, immediately to pulldown x 8-12, immediately to chest push x MAX REPS, immediately to pulldown x MAX REPS, etc.) working each set to volitional muscular fatigue.
- Either use the same resistance for all three sets or reduce the resistance for the 2nd and 3rd MAX REPS sets if more repetitions are desired.
- Rest 3:00 between superset segments.
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