Complete Upper Body Workout for Strength and Definition
Despite a disrupted sleep schedule that temporarily hindered outdoor running plans, today's gym session proved to be an effective and comprehensive upper body workout focused on chest, triceps and shoulders.
The session began with a thorough warm-up routine followed by what appears to be a challenging calisthenics circuit – 50 incline diamond push-ups, 50 bodyweight squats, and 30 pull-ups. This combination targets multiple muscle groups simultaneously and prepares the body for the more targeted work to follow.
Bench Press Foundation
The core of this workout started with bench press, a fundamental compound movement that primarily engages the chest while also recruiting the shoulders and triceps as supporting muscle groups.
Triceps Triple-Threat
Following the bench press, the workout shifted to a focused triceps routine consisting of three distinct exercises:
- EZ Bar Skull Crushers: 3 sets of 12 repetitions
- Dumbbell Overhead Extensions: 3 sets of 15-20 repetitions
- Dumbbell Kickbacks: 3 sets of 8-10 repetitions
This triceps sequence provides comprehensive development by targeting the muscle group from multiple angles. The varying rep ranges also help stimulate different muscle fibers – higher reps for endurance and lower reps for strength and power.
Shoulder Finisher
The workout concluded with shoulder presses, performing 3 sets of 12-15 repetitions. This exercise caps off the session by targeting the deltoids, further enhancing upper body development and proportions.
Workout Summary
This well-structured upper body routine combines compound and isolation movements to effectively target the chest, triceps, and shoulders. The inclusion of both calisthenics and weighted exercises provides a balanced approach to strength development.
For best results, ensure proper form throughout each exercise and maintain consistent progression by gradually increasing weight or repetitions as your strength improves.
