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Upper Body Workout Plan With Easy-To-Understand Images & Videos

Updated on September 01, 2016

Before You Begin: Workout Expectations and Tips

Before you start the upper body workout that I lay out below, I thought that I should set some expectations for you, as well as give you some tips so that you don't get surprised by anything or feel like you don't really know what's going on.

I'll start out with setting a few expectations that you should be ready for:

  • Working out isn't easy. It's actually really hard (I guess that's why they call it working out). But, if you make it become a habit and get through the first few weeks, I promise that you'll be feeling better than ever.
  • You're going to be pretty sore in the beginning. Having sore muscles after a workout is totally normal, especially when you're fist starting out. Working out is basically the process of tearing your muscles, letting them heal up and then tearing them back down again. If you didn't ever get sore, you would probably start worrying.
  • It takes time to see the results from working out. This is something that's really hard for our 'want-it-now' generation to deal with and believe me, it's never going to change no matter what you do. Developing a good upper body just takes time, so you should be prepared for not seeing any real results for up through the end of your first month.

OK, that's enough for now. I think that it's time to get down to business. Keep on reading below for an easy to understand and super simple upper body workout that will get you built and looking good before you know it. Just remember, it takes time, so work hard, be patient and you'll do great.

You're almost ready for the weights!
You're almost ready for the weights!
Working up a good sweat is never a bad thing.
Working up a good sweat is never a bad thing.
Shoulder Muscles (Deltoids)
Shoulder Muscles (Deltoids)
Back Muscles (Lats)
Back Muscles (Lats)
Triceps
Triceps

Your Upper Body Workout

The amount of time that you want to dedicate to working out is totally up to you, but I would suggest lifting weights at least four times a week. This will keep your muscles in shape and allow you to gain more strength as your workouts continue.

The following upper body workout is split up into two groups: Back/Shoulders/Triceps and Chest/Biceps. What I suggest doing is working out one group one day and then working out the other group the next day and going back and forth as your time allows. This will give you a good, overall upper body workout that you'll be more than happy with.

For example, if you worked out 4 day a week on Mondays, Wednesdays, Fridays and Saturdays here is what your workout would look like:

Monday: Chest/Biceps
Wednesday: Back/Shoulders/Triceps
Friday: Chest/Biceps
Saturday: Back/Shoulders/Triceps

Then on the next Monday you would start with the Chest/Biceps again after you give yourself a day of rest on Sunday. Remember, rest is very important, so try not to overdue it too much, especially during your first month of working out.

Your workouts should last no longer than an hour or so and you should try to push through your workout as quickly as you can while still maintaining good form. From my experience, keeping up a good pace and getting a solid sweat going is always a good thing. Now, on to the exercises. Pay attention!

Back, Shoulder and Triceps Workout

The following exercises and lifts focus on your back muscles (lats and upper back), shoulders (both front and rear deltoids), and triceps. Your workout should consist of two shoulder exercises, two back exercises, and a good tricep workout at the end.

Alternate three sets each of shoulder and back exercises, with 8-12 reps for each set. This is called super-setting because you don't a rest and water break until after the full three sets are complete. Here is an example of what a back/shoulders/triceps workout would look like:

  • shoulders x 8-12, back x 8-12, shoulders x 8-12, back 8-12, shoulders x 8-12, back x 8-12
  • rest/water break
  • shoulders x 8-12, back x 8-12, shoulders x 8-12, back 8-12, shoulders x 8-12, back x 8-12
  • rest/water break
  • triceps x 8-12, triceps x 8-12, triceps x 8-12

Shoulder Exercises

Proper dumbbell shoulder press technique.
Proper dumbbell shoulder press technique.

Dumbbell Shoulder Press

The dumbbell shoulder press is one of the best core lifts that you can do for your upper body. Here are some quick instructions on how to safely perform this exercise (also see video below).

  1. Pick a set of dumbbells that you can press above your head 8-12 times and find yourself a chair bench that you can sit in and that supports your back.
  2. Lift up the dumbbells onto your knees and push them up above your head once you are ready to start your reps.
  3. Do 8-12 times and be sure to keep your form.
  4. Repeat this for 3 sets while alternating a set of back exercises in between each one.
  5. Be sure to re-rack your dumbbells after you're done with your sets.


Proper Arnold press technique.
Proper Arnold press technique.

Arnold Presses

Arnold presses (named after weight-lifting legend Arnold Schwarzenegger) are just like dumbbell shoulder presses, but instead of mainly working the back to mid shoulder, these work the front (anterior) section of your shoulders.

Arnold presses take some getting used to, but they really work great once you get the hang of them.

  1. Grab a set of fairly light dumbbells (probably about 1/3 of the weight that you used for regular shoulder presses).
  2. Find an upright chair bench so that you can get the back support that you need.
  3. Lift the dumbbells into the starting position (see image to your right) and follow the instructions in the video for the proper form of the exercise.
  4. Do 8-12 reps and be sure to keep your form the entire time. Don't be hesitant to drop weight if needed. You should always focus on technique, not the amount of weight you can throw around.
  5. Repeat this for 3 sets while alternating a set of back exercises in between each one.
  6. Be sure to re-rack your dumbbells after you're done with your sets.

Back Exercises

Proper lat-pull and pull-up techniques.
Proper lat-pull and pull-up techniques.

Lat-Pulls/Pull-Ups

Lat-pulls and pull-ups are great exercises for working the upper sections of your back (otherwise known as your 'lats'). These two exercises can be substituted for one another whenever you feel like you need to switch things up a bit. Also, depending on how busy your gym is, one of the machines might be taken and you could easily do the other one, no problem.

As far as lat-pulls go, they are done with a cable machine that looks very similar to the one that you see to your right.

  1. Adjust the seat of the lat-pull machine so that your knees can fit under the bar comfortably and snug.
  2. Choose a weight that you can pull all the way down and let all the up 8-12 times. Go light if you need to when first starting so that you can get your form down.
  3. You can either pull the lat-pull bar down in front of you or behind your neck (which some say can be bad for you), just make sure to go all the way up and all the way down with each rep.
  4. Repeat this for three sets while alternating a set of shoulder exercises in between each one.

For pull-ups, just be sure to find a bar that you can reach without assistance and that gives you enough room to do the exercise.

  1. Grab the pull-up bar with a grip that's just a little wider than your shoulder.
  2. Pull your body all the way until the pull-up bar hits the back of your neck or is just below your chin. You can do pull-ups either in front of or behind your head.
  3. Do as many reps as you can. As you can do more than 10-12 reps, feel free to add more weight with a weight belt or dumbbell.
  4. Repeat this for three sets while alternating a set of shoulder exercises in between each.


Tips to Keep in Mind as You Work Out

  • You're not in any hurry, so just take your time. I'm sure that you want to see some results as soon as possible, but the truth is that lifting weights and developing your body takes time, so just chill and take it one day at a time.
  • Clean up after yourself in the weight room. The weight room isn't yours and no one wants to clean after you so please re-rack all of your weights and equipment when you're done. Also, take it a step further and clean up someone else's mess that they left behind -- it never hurts to get some good weight room karma going.
  • Leave your cellphone in the car. Unless you're a brain/heart surgeon that is on call and has other people's lives in your hands, please leave your cell phone in your car and don't even think about bringing it into the weight room. You owe it to yourself to focus one hour on your workout, so texting Tommy or Sally about the party this weekend is just going to have to wait.
  • Give a spot/ask for a spot. Don't be afraid to see if someone that's lifting some serious weight next you if he/she needs a spot. It's a great way to meet some cool people and if you ever need a spot they'll be sure to return the favor. You scratch my back and I'll scratch yours, you know what I mean?

Proper dumbbell row technique.
Proper dumbbell row technique.

Dumbbell Row

Dumbbell rows are another solid exercise that can really give your back a great workout. Sometimes these are called "lawn mowers" because if you do the form correctly, it looks just like when you're trying to start up an electric lawn mower. When you pair these with lat pulls or pull ups you will get a full back workout that will really get your back muscles all ripped up.

  1. Grab one dumbbell that you can pull up to your side 8-12 times.
  2. Find a stand-alone flat bench that you can use for the exercise.
  3. Lift the dumbbells into the starting position with your arm straight down towards the ground and your opposite knee or arm up on a bench or other object (see image to your right) and follow the instructions in the video.
  4. Do 8-12 reps with each arm and be sure to keep your form the entire time. Don't be hesitant to drop weight if needed. You should always focus on technique, not the amount of weight you can throw around.
  5. Repeat this for 3 sets while alternating a set of shoulder exercises in between each one.
  6. Be sure to re-rack your dumbbells after you're done with your sets.

Triceps Exercises

Proper triceps push-down technique.
Proper triceps push-down technique.

Triceps Cable Push-Downs

Triceps actually make up the majority of the muscle in your arm, even though it's usually the bicep that gets all of the attention. I always finish out my back and shoulder workouts with three sets of some type of triceps exercise, with the tricep cable push-downs being my overall favorite. There are several different types of triceps exercises and you can do a majority of them using one or both arms at once, so I'm going to leave that decision completely up to you. I usually count a single arm set on both arms and a set with both arms as one overall set if that makes sense.

  1. Find a cable machine that will work for tricep push-downs. Usually there are four or so stations on any large cable machine that will work just fine for these exercises. There are usually two on the ends and then two in the middle. All you need is one of these for what you'll be doing.
  2. Choose which type of attachment you'd like to use. There are the single hand grips that are great for your one arm push-downs and other attachments like ropes, triangles and straight bars for your two arm push-downs. Pick a few out and give them a shot, different people seem to prefer different attachments. Personally, I like the single hand and the triangle attachments.
  3. Choose a weight that you can pull all the way down and let all the up 8-12 times. Go light if you need to when first starting so that you can get your form down (see video on the right for proper technique).
  4. Once you start with the reps keep your elbows to your side and your back straight so that you can maximize the amount of weight that your triceps are pushing down. Don't cheat! (it's easy to do on this one)
  5. Repeat this for three sets.

Chest and Biceps Group

Chest muscles (pecs).
Chest muscles (pecs).
Biceps.
Biceps.

The following exercises and lifts focus on working your chest muscles (pecs) and your biceps. Your workout for this group should consist of doing three chest exercises and three biceps exercises.

Alternate a chest and a biceps exercise and do 3 sets of each of them with 8-12 reps during each set. This is called super-setting because you don't really have rest in between each set, only after the full three sets of each are completed. Here is an example of what a chest/biceps workout would look like:

  • chest x 8-12, biceps x 8-12, chest x 8-12, biceps x 8-12, chest x 8-12, biceps x 8-12
  • rest/water break
  • chest x 8-12, biceps x 8-12, chest x 8-12, biceps x 8-12, chest x 8-12, biceps x 8-12
  • rest/water break
  • chest x 8-12, biceps x 8-12, chest x 8-12, biceps x 8-12, chest x 8-12, biceps x 8-12

Chest Exercises

Proper bench press technique.
Proper bench press technique.

Bench Press

The bench press is the ultimate chest exercise and is regularly used as a measure of anyone's overall strength and power. I'm sure that you've overheard someone talking about how much they bench or how much they saw someone else bench. It happens all the time at any gym that you go to. How much weight someone can bench press is most often seen as the one thing that everyone can be judged on and is probably one of the most regularly practiced exercises in anyone's upper body routine. Your chest, or pecs, are like the foundation of your upper body, which is why there are three exercises in this workout that specifically work this huge muscle group.

  1. Find a flat bench press bench that has the needed setup for the exercise (a bench with a straight bench bar included).
  2. Find the amount of weight that you can bench press 8-12 times. This might take a little bit of time for you to find initially, but it's worth taking the time to find the right amount to start with. Also, keep in mind that the weights are as follows 2.5lbs, 5lbs, 10lbs, 25lbs, 35lbs, and 45lbs (a 'plate') and a regulation bench bar weighs 45lbs.
  3. Once you have the right weight added to the bar, lift the bar off of the cradle and extend your arms all the way out.
  4. Do 8-12 reps and be sure to keep your form the entire time. Don't be hesitant to drop weight if needed. You should always focus on technique, not the amount of weight you can throw around. See the proper bench technique in the video to your right.
  5. Repeat this for three sets while alternating a set of biceps exercises in between each one.
  6. Be sure to re-rack your weights after you're done with your sets.

Proper incline bench press technique.
Proper incline bench press technique.

Incline Bench Press

The incline bench press is an exercise that focuses on building up the top sections of your chest (pectoral) muscles. This exercise is done on an inclined bench that is usually raised up at an angle that's a little less that 45 degrees. Getting the form and technique of this exercise down is very important because the motion will feel very awkward when you first try it. Be sure to drop down your weight (usually about 2/3 of your regular bench press) and to focus on getting used to the technique before bumping it up.

  1. Find an incline bench press bench that has the needed setup for the exercise (a bench with a straight bench bar included).
  2. Find the amount of weight that you can bench press 8-12 times. This might take a little bit of time for you to find initially, but it's worth taking the time to find the right amount to start with. Also, keep in mind that the weights are as follows 2.5lbs, 5lbs, 10lbs, 25lbs, 35lbs, and 45lbs (a 'plate') and a regulation bench bar weighs 45 lbs.
  3. Once you have the right weight added to the bar, lift the bar off of the cradle and extend your arms all the way out.
  4. Do 8-12 reps and be sure to keep your form the entire time. Don't be hesitant to drop weight if needed. You should always focus on technique, not the amount of weight you can throw around. The bar should go from the very top of your chest (just under your chin) and directly out, not up. See the proper incline bench technique in the video to your right.
  5. Repeat this for three sets while alternating a set of biceps exercises in between each one.
  6. Be sure to re-rack your weights after you're done with your sets.

Proper decline bench press technique.
Proper decline bench press technique.

Decline Bench Press

The decline bench press is the final of the three main types of bench press and it works the lower sections of your chest (pectoral) muscles. This is an often overlooked exercise, but actually one of my favorites due to the fact that it is responsible for creating the 'ledge' that's at the bottom of your chest . This ledge is what gives your chest a nice look and is what really defines your upper build. Just like the incline bench press, the motion and technique of the decline press will feel awkward in the beginning as you get used to it, so don't be afraid to drop some weight until you get a good feel for it. Normally the weight that you use for decline is about 80% of the weight that you're using for your normal bench press.

  1. Find a decline bench press bench that has the needed setup for the exercise (a bench with a straight bench bar included).
  2. Find the amount of weight that you can bench press 8-12 times. This might take a little bit of time for you to find initially, but it's worth taking the time to find the right amount to start with. Also, keep in mind that the weights are as follows 2.5lbs, 5lbs, 10lbs, 25lbs, 35lbs, and 45lbs (a 'plate') and a regulation bench bar weighs 45 lbs.
  3. Once you have the right weight added to the bar, lift the bar off of the cradle and extend your arms up so that they're extended all the way out.
  4. Do 8-12 reps and be sure to keep your form the entire time. Don't be hesitant to drop weight if needed. You should always focus on technique, not the amount of weight you can throw around. The bar should go from the very bottom of your chest (just under your chin) and directly up, not out. See the proper decline bench technique in the video to your right.
  5. Repeat this for three sets while alternating a set of biceps exercises in between each one.
  6. Be sure to re-rack your weights after you're done with your sets.


Biceps Exercises

Proper single-arm concentration curl technique.
Proper single-arm concentration curl technique.

Single Arm Concentration Curls

Single arm concentration curls are important to include in any overall bicep workout. The 'concentration' in the name stems from the fact that if the proper technique is used, most of the exercise should be concentrated directly on the bicep and more specifically the peak of the muscle. By resting your elbow on the inside of your thigh, the weight is focused directly on the bicep, with no additional help from the shoulder or any other muscle group. As always, keeping your motion nice and smooth is key and be sure to flex your bicep and hold for a second or two at the top of each rep.

  1. Grab one dumbbell that you can curl at around 8-12 times.
  2. Find a stand-alone flat bench or something else that you can sit down on and use for the exercise.
  3. Grab the dumbbell on the ground and put your elbow into position inside your inner thigh (see image to your right) and follow the instructions in the video.
  4. Do 8-12 reps with each arm and be sure to keep your form the entire time. Don't be hesitant to drop weight if needed. You should always focus on technique, not the amount of weight you can throw around.
  5. Repeat this for three sets while alternating a set of chest exercises in between each one.
  6. Be sure to re-rack your dumbbells after you're done with your sets.

Proper straight-bar curl technique.
Proper straight-bar curl technique.

Straight Bar Curls

It's always a good idea to mix it up a bit when doing curls for your biceps, which is why these straight bar curls are always great to include in your workout. Some gyms have shorter, smaller straight bars that are similar in size to an EZ curl bar, but most of the time I just use a bench bar that 's not being used at the time. Be sure to get the right weight (you won't need much added when first starting out), get a good grip that is a little closer than shoulder-width apart and do the reps nice and slow.

  1. Find a straight bench bar that isn't being used and some room to do these curls. I would suggest using either an open squat rack or an incline bench press that's not being used. If all else fails, just grab a bar and find an open space somewhere in the gym.
  2. Add enough weight so that you can do between 8-12 reps without stopping. You should also grab some weight clips if your gym provides them so that your weights don't slip off.
  3. Do your 8-12 reps nice and slow and be sure to go all the way down and all the way up with a nice bicep flex at the top of each rep. If you're doing these right they should burn a little bit. Also, be sure to keep your back straight and don't sway (see video for more info on the proper technique).
  4. Repeat this for three sets while alternating a set of chest exercises in between each one.
  5. Be sure to re-rack your weights and bar after you're done with your sets.

Proper hammer curl technique.
Proper hammer curl technique.

Hammer Curls

Hammer curls are yet another core biceps exercise that will help beef up your arms a bit. The hammer curl mainly works the outsides of your biceps, which gives them much more thickness as opposed to peak. I really like doing hammer curls and I think that they are a great addition to any arm workout. When you're doing hammer curls, be sure to alternate back ad forth between each arm in a nice and smooth motion with no jerking or swaying. These babies will burn after a few reps, but keep on pushing through. It'll be worth it!

  1. Grab two dumbbells that you can hammer curl at around 8-12 times.
  2. You can either do these standing up (which I prefer) or you can use the edge of a bench or a seated bench (which can help stop you from swaying and jerking).
  3. Grab the dumbbells off the ground and get into the proper position with both arms down before you start the reps (see image to your right) and follow the instructions in the video.
  4. Do 8-12 reps with each arm and be sure to keep your form the entire time. Don't be hesitant to drop weight if needed. You should always focus on technique, not the amount of weight you can throw around.
  5. Repeat this for three sets while alternating a set of chest exercises in between each one.
  6. Be sure to re-rack your dumbbells after you're done with your sets.

Proper EZ-bar preacher curl technique.
Proper EZ-bar preacher curl technique.

EZ-Bar Preacher Curls

EZ-bar preacher curls focus on working yet another separate section of your biceps. They lengthen and thicken your bicep muscle, which will give it a much better peak and definition in the long run. The EZ-bar is the standard bar that is used for two arm curling with free weights and a standard one weighs 15lbs, although I've used bigger versions that have weighed more like 25-35lbs. Due to the technique of this exercise you're going to need to drop some significant weight from your normal curling weight, so please keep this in mind as you're starting out. Also, be sure to extend your arms out all the way and bring them all the way up to a complete bicep flex after each rep.

  1. Find an EZ curl bar that isn't being used and a preacher curl bench. Set the preacher curl bench so that you can comfortably extend your arms out all the way down.
  2. Add enough weight so that you can do between 8-12 reps without stopping. You should also grab some weight clips if your gym provides them so that your weights don't slip off.
  3. Do your 8-12 reps nice and slow and be sure to go all the way down and all the way up with a nice bicep flex at the top of each rep. If you're doing these right they should burn a little bit. Also, be sure to keep your butt on the seat and elbows straight (see video for more info on the proper technique).
  4. Repeat this for three sets while alternating a set of chest exercises in between each one.
  5. Be sure to re-rack your weights and bar after you're done with your sets.

That's me on the left in my underwear (engagement photo).
That's me on the left in my underwear (engagement photo).

Work Out Hard, Be Careful, and Have Fun!

I hope that this upper body workout plan has helped you get a better idea of how to get in a really good workout in a relatively short amount of time. Just be sure to warm-up and stretch before and after each workout and always be courteous to the other people who are working out around you.

If you have any questions about this workout, please leave them in the comments section below and I'll get back to you as soon as I can. I have used this workout for many, many years and as long as I followed everything that I wrote above, it has always given me great results and I hope that it can do the same for you, too.

Thanks for reading and here's to having a great upper body!

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    • dannytype1 profile image

      Daniel Kirk 9 months ago from Sydney

      This is a really good article. Lots of depth to it and will really help me with refining my workouts.

      Many thanks

      Danny

    • profile image

      smirza 10 months ago

      The above upper body workout plan is it suitable or possible for a 50 years old men.... plz advice....

    • profile image

      Suraj Kumar 12 months ago

      I value the post.Really looking forward to read more. Much obliged.

      Htels in Mussoorie @ http://hillstationsneardelhi.in/HotelsinMussoorie-...

    • Grant's World profile image

      Grant Handford 2 years ago from Canada

      Very informative Hub. I have tweeted, Google + and Pinned it.

      Cheers.

    • profile image

      August 3 years ago

      Nice routine! But I have a question: Since you do a lot of bench press on bicep/chest day, will it affect my restitution when I have to work out my triceps the next day. Bench press is of course a chest exercise but it also hits my triceps so I'm just worried that I'm overtraining.

    • profile image

      Ralph 5 years ago

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    • profile image

      mehran 5 years ago

      very nice work.thanks a lot.+923238502647

    • profile image

      yashraj rockaholic 5 years ago

      thanks...dese help me tone up in a year

    • profile image

      joe 5 years ago

      can i incorporate abs into this or should they be done seperatly.

    • profile image

      edcel 5 years ago

      Great Workout!!!

    • chasemillis profile image

      chasemillis 6 years ago

      wow this Hub is insane!! You have a TON of useful information on here!! Good job!! It beats the crap out of my workout hubs. And all of it is worth reading!! It's not just a ton of useless words. Great Job!!

    • profile image

      Upper Body Workout Plan 6 years ago

      Wow what a great hub you got there, and thank you for sharing all those pics and tips on how to have a great body just like you. I will try this and hope my body would be good as yours. :)

    • profile image

      Daniella 6 years ago

      they should go in to more detail about the proper techiques

    • profile image

      Goldy 6 years ago

      HI, how are yaa?

      This is a very nice and explainfull topic..

      i want a little more help...

      right know i doing chest push ups,chin up,dumbbell curl,shoulder press...

      i want to know more exercises about chest and shoulders. so i can follow the routine which you mention.

      and one more thing my right shoulder is bigger then left one from from front part. its not look round..

      Thanks for this topic....

    • bojanglesk8 profile image

      bojanglesk8 6 years ago

      Very thorough and informative hub.

    • profile image

      ali  6 years ago

      plz tell me that r u sure that it is gonna work ????

    • Hup Challenge profile image
      Author

      Hup Challenge 6 years ago

      Hey Tony, I usually stay the same weight for every set unless you feel like you can move up and still keep the same amount of reps.

    • profile image

      tony 6 years ago

      do you go up in weight after every set or keep the same weight during every rep

    • GmaGoldie profile image

      Kelly Kline Burnett 6 years ago from Madison, Wisconsin

      Perfection! Great photos, details and videos! Absolutely terrific Hub!

      As a female - here is a tip - the only item I would add is for women age 40-60, the upper body is critical for avoiding injury. I am fight a frozen shoulder - many of my clients have been plagued with this - it strikes women age 40-60! Important statistic for women to take note!

    • profile image

      iSportech 7 years ago

      Thanks for the hub, very helpful techniques you present here.

      I would like to know more about your ways of training have you got a website etc?

    • Jai Warren profile image

      Jai Warren 7 years ago from Dallas, Deep Ellum, Texas

      Great hub! It gave me alot of good ideas. I've been kind of plateau-ing lately. This will help, Thanks.

    • profile image

      rajesh 7 years ago

      superb demonstration,,,some unwanted(buble) muscles were created how to avoid dem? and any problems with those muscles?plz..

    • profile image

      vincene 7 years ago

      This is a great one... what do you suggest for core (abs and lower back) workout?

    • fortunerep profile image

      fortunerep 7 years ago from North Carolina

      wow, i work out 3 times a week in the gym and walk every day but this hub just made me tired!! Great info. thumbs up

      dori

    • Ryan Hupfer profile image

      Ryan Hupfer 7 years ago from San Francisco, CA

      Hey Logos, as far as rest/water goes I would say no longer than 5-10 minutes. You don't want to lose your rhythm or your sweat.

    • profile image

      Logos 7 years ago

      How long should the water/rest break take?

    • profile image

      Logos 7 years ago

      How long should the water/rest break ake?

    • JoChris26 profile image

      JoChris26 7 years ago

      Kudos. Excellent hub. Lots of good info. As a personal trainer I know one of the biggest mistakes people make in the gym is using bad form or improper technique. You've provided a way to resolve that for them by offering video samples. What can I say...Awesome!

    • SCStrat profile image

      SCStrat 7 years ago from Seattle

      This Hub Page is crazy! Well done, I am always looking for new ways to get a great upper-body workout. Thanks for writing such a great hub.

    • bretwefun profile image

      bretwefun 7 years ago from Georgia

      excellent hub, A+. This is one of the most comprehensive hubs on upper body workouts that I've seen, but the information about workout schedule is very solid and goes for any muscle groups.

      I have a similar hub about the importance of following a workout schedule here https://hubpages.com/health/Mass-Gaining-and-Muscl...

    • profile image

      Colleen12 7 years ago

      I think a body should be balanced and proportionate, if you are working upper body you should also work the lower body, If you are working front you should also work the back. That is the first rule.

    • waynet profile image

      Wayne Tully 7 years ago from Hull City United Kingdom

      When women get the dreaded bingo wings it's time to sort em out....Good hub...I may have to follow it, as my man boobs are like jello after doing this hubchallenge!!!

    • profile image

      Steve Wilson 7 years ago

      Reminds me of the old U of I days in the gym!! Dude, that is almost my exact workout plan with Legs / Abs and a little cardio thrown in. Good post!

    • camedmondson profile image

      camedmondson 7 years ago from Hollywood

      This hub is a monster dode. I was hoping there would be video of you doing the excercises and telling jokes. A boy can dream, can't he?

    • Anamika S profile image

      Anamika S 7 years ago from Mumbai - Maharashtra, India

      Oh my God! Well I am happy that you are not compromising on quality for quantity. As far as I am concered I too decided that I would break away from my usual topics and write something new and i have already written 8 hubs!

    • profile image

      B_Gollihue 7 years ago

      Awesome Hub. Simply Awesome!

    • Gypsy Willow profile image

      Gypsy Willow 7 years ago from Lake Tahoe Nevada USA , Wales UK and Taupo New Zealand

      Wow what a huge hub! 100 of this quality will be quite a challenge!

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