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Workout Routine for the
Upper Body using a Barbell

This exercise program was conceived to help you exercise the muscles located in your upper body. The only equipments you'll need is a barbell and a flat bench, the former being required for every exercise and the latter for two of them.

This 1-Day workout routine contains 5 fitness exercises that can be used sporadically whenever focus is required on the upper body. It will target the muscles located in your back, your shoulders, your chest and your arms.

Muscles Targeted by Workout Routine for the Upper Body

Download the .pdf for this
Workout Routine

Chest #1 | Bench Press
3
Sets
6
Reps
  • Pectorals
  • Triceps
Shoulders #1 | Upright Row
3
Sets
6
Reps
  • Front Deltoids
  • Rear Deltoids
  • Trapezius
Back #1 | Back Row
3
Sets
6
Reps
  • Biceps
  • Lower Lats
  • Lower Back
  • Rear Deltoids
Biceps #1 | Biceps Curl
3
Sets
6
Reps
  • Biceps
  • Inside Forearms
Triceps #1 | Triceps Extension
3
Sets
6
Reps
  • Triceps
  • Inside Forearms

Additional Notes

You'll note that the exercises have 3 sets of 6 reps attached to them, which will help you increase muscle power and size.

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