Bovenlichaam trainingen
The Ultimate Upper Body Workout
This full upper body routine hits all the major muscle groups twice per week 1:
- Bench Press: 2 sets of 4-6 reps
- Close-Grip Bench Press: 2 sets of 4-6 reps
- Standing Military Press: 2 sets of 4-6 reps
- Dumbbell Lateral Raise: 2 sets of 8-10 reps
- Barbell Row: 2 sets of 4-6 reps
- Lat Pulldown: 2 sets of 4-6 reps
- Dumbbell Curl: 2 sets of 4-6 reps
- Cable Crunch: 3 sets of 8-10 reps
This hits all the major upper body muscles with a mix of compound and isolation exercises in an efficient routine.
Four-Week Advanced Upper Body Plan
This four-week, four-workout per week plan is an advanced routine to build significant upper body muscle:
Workout 1 (Chest and Back):
- Bench Press
- Bent-Over Row
- (Superset) Incline Dumbbell Press and Lat Pulldown
- (Tri-set) Dips, Seated Cable Row, Skull Crushers
Workout 2 (Shoulders and Arms):
- Seated Dumbbell Press
- Chin-Up
- (Superset) Lateral Raise and Preacher Curl
- (Tri-set) Upright Row, Triceps Pushdown, Hammer Curl
This high-volume plan directly targets all upper body muscles multiple times per week for maximum growth.2
These workouts provide very comprehensive and effective upper body workout routines that cover all the major muscle groups in a systematic way. The key is to focus on heavy compound lifts combined with strategic isolation exercises.123
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