Freeweight Guide Upper Body - Superset Training.
This workout guide will build significant rock hard muscle if performed three to four times a week along with continious stretching. The program works 2 exercises at a time one after an other. 3 sets of 12 with 11 differnet exercises. Try it. When you finish 4 weeks of this workout switch to a more advanced.
5 Minute warm up on bike, Treadmill or Elliptical
Flat Bench Press x12
Bent over one arm pull x12
Complete 1 set of each, then rest 45 seconds. 3 sets
Shoulder Press x12
Bicep Curl x12
Complete 1 set of each, then rest 45 seconds. 3 sets
Inclined Fly's on Bench x12
Tricep press behind head x12
Complete 1 set of each, then rest 45 seconds. 3 sets
Bent over Reverese Dunbells Raise x12
Front Raise x12
Complete 1 set of each, then rest 45 seconds. 3 sets
Lateral Dunbell Raises x12
Forearm Curls x6 Curling Backhand x6 Curling Forehand
Complete 1 set of each, then rest 45 seconds. 3 sets
Hold Barbell to Chest on Decline bench 3x12 Sit-ups
Workout Complete.