The Best Beginner's Upper Body Workout
Summary
TLDRThis video script outlines a comprehensive beginner's upper body workout designed to build strength and muscle while promoting consistency in exercise routine. It emphasizes compound movements targeting six key muscle groups: chest, back, shoulders, arms, and abs. The workout aims to be completed in under 60 minutes, utilizing lower volume and antagonistic supersets for efficiency. Proper form, intensity, and a gradual increase in difficulty are highlighted as crucial for effective muscle growth and weight loss.
Takeaways
- 🏋️♂️ The video provides a beginner's upper body workout designed to build strength, muscle, and an aesthetic physique.
- 🔄 The workout emphasizes consistency and habit-building as the key to long-term success in fitness.
- 💪 It targets six major muscle groups: chest, back (including lats and upper back), shoulders, biceps, triceps, and abs.
- 🔄 Compound movements are used to engage multiple muscle groups simultaneously, making the workout efficient.
- ⏱ The entire workout is designed to be completed in under 60 minutes, with a focus on intensity and efficiency.
- 👉 The workout includes sets with varying repetitions and rest periods, with a recommendation to push beyond the initial burn for growth.
- 🤔 Antagonistic supersets are introduced to pair opposing muscle groups for a more efficient workout without excessive fatigue.
- 🛋️ The script suggests adjusting bench angles for dumbbell bench press to target different parts of the chest and front deltoids.
- 🤲 For shoulder exercises, it's crucial to minimize trap involvement by focusing on pushing arms outward rather than upward.
- 🔗 Unilateral exercises like tricep pushdowns can potentially recruit more muscle fibers if performed with stability.
- 🍽️ The video mentions that abs won't show unless body fat percentage is low, emphasizing the importance of diet alongside training.
- 👕 The presenter promotes a clothing brand for comfort and aesthetics, offering a discount code for viewers.
Q & A
What is the main goal of the beginner upper body workout described in the script?
-The main goal of the workout is to increase strength, build muscle, and develop a more aesthetic physique, with a focus on consistency and compound movements that involve multiple muscle groups.
Why is it important to prioritize weight training when trying to lose weight?
-Weight training is important for weight loss because it helps build muscle, which in turn increases metabolism and helps maintain or even increase muscle mass after weight is lost.
What are the six muscle groups the workout focuses on for the upper body?
-The workout focuses on the chest, back (including lats and mid to upper back), shoulders (front, side, and rear deltoids), arms (biceps and triceps), and abs.
How long is the entire workout expected to take from start to finish?
-The entire workout is designed to be completed in under 60 minutes.
What is the maximum number of sets for one exercise in this workout?
-The maximum number of sets for one exercise is three.
What is an antagonistic super set and how does it make the workout more efficient?
-An antagonistic super set is a method of pairing two exercises that involve opposing muscle groups, allowing for one to be worked without fatiguing the other, thus making the workout more efficient.
How should one warm up before starting the workout?
-A warm-up should consist of two to three sets of three to five reps of the exercise with gradually increasing weight until reaching the working set.
What is the recommended grip width for the lat pull down exercise and why?
-A grip just outside of shoulder width is recommended to ensure lat involvement, with the mental cue of getting the upper arm to touch the side of the body to pull from the elbows.
How should the dumbbell bench press be adjusted for different sets to target different parts of the chest and front delts?
-The bench angle should be adjusted upward with each set, starting at 15°, then 30°, and finally 45° to bias more of the upper chest and front delts.
What is the key to performing machine lateral raises correctly and why?
-The key is to minimize trap involvement by keeping the collar bone down, focusing on pushing the arms outward rather than upward, and raising the arms slightly in front of the body to align better with the side delts.
What is the recommended rep range and rest time for the exercises in the workout?
-The recommended rep range is generally 6 to 10 reps for compound exercises and 8 to 12 for isolation exercises, with rest times between 2 to 3 minutes for compound exercises and 2 minutes for isolation exercises.
Outlines
💪 Introduction to the Ultimate Beginner Upper Body Workout
The script introduces a comprehensive beginner upper body workout designed to build strength, muscle, and an aesthetic physique. It emphasizes the importance of consistency as the key to long-term success in fitness. The workout focuses on six main muscle groups: chest, back (including lats, mid to upper back), shoulders, biceps, triceps, and abs. The speaker assures that compound movements will be used to efficiently target multiple muscle groups within a 60-minute session, and suggests starting with lower volumes and intensities to build the habit of consistency. Antagonistic supersets will be utilized to enhance workout efficiency, and a proper warm-up is recommended but not detailed in the script.
🏋️♂️ Detailed Instructions for Upper Body Exercises
This paragraph delves into the specifics of the workout, starting with lat pulldowns to target the lats, with an emphasis on proper form and mental cues to engage the correct muscles. The script provides guidance on grip width adjustments for different sets to focus on upper and lower lats. It then transitions to dumbbell bench press, detailing the progression of bench angles to target different parts of the chest and front deltoids. The importance of form, range of motion, and tempo are highlighted, with a promise to push for two additional reps as the workout intensifies. The paragraph also subtly introduces the speaker's fitness coaching program for those seeking personalized guidance.
🤸♂️ Advanced Techniques for Shoulder and Back Exercises
The script continues with instructions for machine lateral raises and T-bar rows, focusing on minimizing trapezius muscle involvement and engaging the side deltoids and midback muscles, respectively. It offers tips for proper form, such as keeping the collar bone down and using a wide pronated grip for the T-bar row. The importance of a slow eccentric phase for both exercises is reiterated, with a recommended tempo of 2 to 4 seconds. The paragraph also discusses the benefits of training unilaterally for the lateral raises and the option to use dumbbells if a machine is not available.
📉 Supersetting Tricep and Bicep Workouts for Maximum Efficiency
The final exercises in the workout are tricep pushdowns and bicep curls, performed as a superset to maximize efficiency. The script recommends unilateral training for the tricep pushdowns to recruit more muscle fibers and provides alternatives for those who prefer bilateral training or lack access to certain equipment. For bicep curls, the focus is on maintaining proper form with elbows close to the body and avoiding unnecessary shoulder movement. The importance of a slow eccentric phase is emphasized for both exercises, and the script encourages pushing for two additional reps as the workout progresses, with a brief rest period in between.
🍴 The Role of Abs in the Fitness Journey and Closing Remarks
The script concludes with a discussion on abs training, acknowledging that while abs won't be visible without a low enough body fat percentage, they can still be strengthened and grown through targeted exercises. It suggests simple bodyweight exercises or short workout routines for beginners interested in abs training. The paragraph wraps up with a reminder that consistency and a balanced approach to fitness and nutrition are crucial for achieving long-term goals. The speaker invites viewers to like, subscribe, and follow for more content aimed at helping them level up their physique.
Mindmap
Keywords
💡Workout
💡Strength
💡Muscle
💡Aesthetic Physique
💡Consistency
💡Compound Movements
💡Antagonistic Super Sets
💡Ecentric Portion
💡Lat Pulldown
💡Dumbbell Bench Press
💡Cable Tricep Pushdowns
💡Dumbbell Bicep Curls
💡Abs
Highlights
The best beginner upper body workout routine is introduced, focusing on building strength, muscle, and an aesthetic physique.
The importance of consistency in long-term workouts is emphasized as the key to success in fitness.
A comprehensive upper body workout plan is presented, targeting six major muscle groups for a well-rounded physique.
Compound movements are recommended for efficiency, engaging multiple muscle groups in one exercise.
The workout is designed to be completed in under 60 minutes, with a focus on time management and efficiency.
Antagonistic supersets are introduced to maximize workout efficiency by pairing opposing muscle groups.
Warm-up advice is given, suggesting 2-3 sets with light weights before starting the working sets.
Lat pulldowns are recommended for targeting the lats, with tips on proper form and grip width.
Dumbbell bench press variations are detailed, with adjustments for different chest and deltoid muscle emphasis.
Machine lateral raises are suggested for side deltoids, with a focus on proper form to minimize trapezius involvement.
Chest-supported T-bar row is recommended for midback and rear deltoids, with grip variations for muscle bias.
Unilateral cable tricep pushdowns are introduced for triceps, with a focus on elbow joint movement and form.
Dumbbell bicep curls are paired with tricep pushdowns in a superset to maximize arm muscle engagement.
The significance of abdominal training is discussed, with advice on how to approach it for visibility and strength.
A simple ab workout circuit is suggested for beginners, focusing on bodyweight exercises for core strength.
A call to action for viewers to subscribe for more fitness content and the offer of a fitness coaching program.
A sponsored mention of a clothing brand for comfort and minimalist aesthetics, with a discount code for viewers.
Transcripts
so you decided this is the year where
you get in the best shape of your life
you know it's not going to be easy but
you also know you have to start
somewhere and here's the very first
workout that I would personally do if I
had to start all over again in my
opinion here is the best beginners upper
body workout let's get into it now keep
in mind there are no one siiz fit all
workouts when it comes to a working out
in general what I'm focusing on is
increasing your strength building muscle
and of course trying to develop a more
aesthetic physique overall but let's say
goal is weight loss purely generally
speaking once you lose the weight you
kind of want to build muscle so it's
good to prioritize weight training in
the first place anyways and what I'm
trying to do is have you build the habit
of actually being consistent long term
above anything else that's going to be
the most important factor ultimately I
want this to be a starting place for you
so I'm going to keep it relatively
simple while still encompassing as many
muscle groups in my upper body as
possible so before we even get into that
we have to talk about the different
muscles that are going to be involved so
when it comes to upper body I like to
focus focus on six different muscle
groups now there are chest back notably
the lats and the mid to upper back call
it your traps and rhomboids pretty much
just everything above your lats then we
have the shoulders notably the front
side and rear delt then we're moving
down the arms including the biceps and
triceps and then lastly we got abs but I
will touch on ABS at the end of the
video now you might be wondering is it
even possible to be hitting all these
muscle groups in one workout especially
in a reasonable amount of time the short
answer is yes by focusing on compound
movements compound movements are
multi-joint movements that essentially
involve multiple muscle groups keep in
mind that these compound movements will
still generally have one muscle group
that we're focusing on but other muscle
groups will synergistically help in the
movement as well second thing you might
be wondering is how long will this
workout take all in all aim to have the
entire workout start to finish to be
complete in under 60 minutes and this is
possible with two factors firstly I'm
going to keep the the volume lower in
general the max I'm going to have you do
is three sets for one exercise now you
might be wondering am I able to actually
like grow if I'm only doing less than
three sets for like a specific muscle
group the answer is yes you just have to
increase the intensity of your workouts
and the second factor is I will also be
using antagonistic super sets to make
the workout overall more efficient if
you're unfamiliar with antagonistic
super sets they're essentially a way to
knock out two exercises in one paired
set they're called antagonistic super
that's because the two exercises
involved are generally going to be
involving opposing muscle groups so that
the muscles involved in the first
exercise are completely different than
the muscles involved in the second
exercise so you're not just going to be
completely fatigued on that second
exercise and overall this will make more
sense once we get into the workout now
keep in mind warm-ups are not included
in this workout however the best way to
warm up in my opinion is simply taking
two to three warm-up sets of three to
five reps of whatever exercise you're
doing and Gra gradually scaling up in
weight until you finally get to your
working set which is the set where the
weight is actually heavy enough and when
you're starting to actually count the
working sets so good luck on this
workout let's get into it all right
jumping into exercise number one we have
two sets of a lat pull down for the lats
of course now before you even begin make
sure that you secure yourself into the
actual seat by adjusting that knee
support making sure you don't have to
like be on your Tippy Toes or anything
when you're doing it more stability
helps you out because it helps focus
better on the muscle rather than trying
to stabilize yourself for your grip I
recommend taking a grip just outside of
shoulder width and to ensure that you're
involving your lats try to think about
getting your upper arm to touch the side
of your body when you pull this is a
great mental cue that helps you pull
from your elbows as they like to say and
if you find yourself feeling it more in
your forarms and your biceps when you're
doing the lap pull down then likely
you're probably taking too narrower of a
grip and pulling more with elbow flexion
meaning you're not getting your upper
arm to touch the side of your body more
so you're just bending your elbows now
when you pull you want to aim to have
the bar land around your upper chest and
naturally you're going to want to lean
back slightly as you pull that that's
completely fine just don't overdo it and
turn it into a row and you want to make
sure that between each rep you're
slowing the ascent back upwards as you
feel your lat stretch back out this is
known as the Ecentric portion of the
lift and should not be neglected meaning
you should be in complete control as
you're bringing the bar back up and how
do you know you're in control well I
recommend following a 2 to 4 second
tempo on the Ecentric part so literally
Count 2 to 4 seconds as you send your
arms back up now for set number one I
want your grip to be outside of shoulder
width to bias your lower lats but for
set number two I actually recommend
taking a closer grip around exactly at
shoulder width to better bias your upper
lats now naturally because you're taking
a closer grip you're going to be pulling
with your arms more out in front of you
which is complet completely fine just
try to remember to get your upper arm
and tricep area to touch the side of
your body just like in set number one
and if you're lucky enough to have this
piece of equipment in your gym for step
number two even better in terms of reps
aim for around 6 to 10 Reps for each set
and promise me that you'll try to get
two more reps once it starts burning
this will ensure that you're actually
training hard enough in the first place
and then between each set allow yourself
around 2 to 3 minutes of rest and now
we're ready to move on to exercise
number two and that is three sets of
dumbbell bench press for the chest front
delts and the triceps this exercise
mainly focuses on chest but in order to
make it slightly more front delt bias
we're going to be adjusting the bench
angle upward with each set so set number
one set the bench press one notch up
from completely flat at around 15° and
then for set number two set it up
another notch so now you're at 30° to
bias more of the upper chest and then
then for the last set set number three
set it up one last Notch to around 45°
and now you're going to be venturing in
more front delt territory now you might
be wondering why I don't have the bench
completely flat well I think for most
individuals when you account for your
natural Arch 15° is going to feel more
comfortable than being completely flat
now when it comes to shoulder position
you want your elbows to be roughly
halfway tucked between completely flared
out at around 90° and right against your
side at around 0° also it's going to
feel natural to slightly turn your wrist
so that the dumbbells are more Crossing
diagonally rather than facing each other
to make sure you're biasing your chest
especially in the first two sets you
want to stick out your chest so that a
small natural Arch forms between your
back and the bench remember to slow The
Descent to get a good mindful stretch on
your chest and once again aim for
roughly a 2 to 4 second Ecentric I
recommend sticking to around the 6 to 10
rep range for each set and again promise
me you're going to try to get at least
two more reps once it starts burning
this ensures that you're actually
training hard enough and trust me if
you're training hard enough you're going
to need around a 2 to 3 minute rest
between each set I want to point out
that ideally we'd split up these
different bench angles into multiple
workout days but if we're talking about
an all-encompassing workout I think it
makes sense to switch things up between
each set but with that said if you're
personally looking for full workout
programs or even some personal guidance
to help you stay accountable then I
highly recommend you apply to my
exclusive one1 Fitness coaching program
which will essentially help you get to
your fitness goals and if you've
struggled with consistency in the past
then you're going to want a coach that
has a more long-term and sustainable
approach to Fitness and Nutrition and me
personally I've always preached a more
balanced approach when it comes to
pursuing Fitness so if you're interested
apply in the link in the description
let's get exercise number three is going
to be two sets of machine low raises for
the side delts to help build those broad
shoulders low raises are notoriously the
most incorrectly performed exercise size
I personally have seen the key thing to
focus on is minimizing trap involvement
you do this by keeping your collar bone
down and instead of thinking about
raising your arms up focus on pushing
your arms outward rather than upward
I've also heard people visualize this by
pretending to slide your arm under a
fence I did not make this up when you do
the raise I actually recommend you raise
with your arm slightly in front of your
body in the scaper plane as opposed to
directly out to the side in the frontal
plane again this is just going to help
with minimizing trap involvement and
also this will force you to lean forward
just a bit which will better align the
side delts with the direction of force
like always it is important to slow The
Descent back down which is the Ecentric
once again aim for around a 2 to 4
second tempo on that Ecentric now if you
don't have a machine you can easily
replicate this with dumbbells and
everything I mentioned pretty much
applies aim for around 8 to 12 Reps for
each set and once again promise me
you're going to try to get at least two
more reps once it starts burning I set
the rep range slightly higher than the
last two exercises because as a beginner
you'll likely be prone to shrugging and
bring your traps into the mix if you go
too heavy on these a two-minute rest
will suffice moving on to exercise
number four we got two sets of a chest
supported t- bar Row for the midback and
rear DST and pretty much the back
muscles above the lats now if you don't
have a T Bar you can replicate this with
dumbbells but for this exercise you want
to pull with a wide proning grip this
will force you to pull with your elbows
far from your body so a lot of elbow
flare in order to better bias the traps
and romboid now make sure you're bracing
your core on this exercise so you don't
lose your breath when the rest is
pressing against your sternum do this by
squeezing your abs as if rotang or
ratang was going to punch you in the
stomach no like actually it actually
helps most te- bar machines I've seen
will have two handles a wider and then a
narrower diagonal grip for set number
one I recommend taking the wider
pronated grip and focus on squeezing
your shoulder blades back together which
will help you bias the muscles of your
midback such as the traps and romb and
then for set number two take the
narrower diagonal grip and this time
pull while keeping your shoulder blades
more apart in other words don't squeeze
your shoulder blades back the range of
motion should feel shorter on this one
compared to the first set and you'll
notice that you'll be able to bias your
rear ads better this way and like all
always remember to slow The Descent back
down to get a good mindful stretch on
your back and your rear ads and once
again aim for around a 2 to 4 second e
Centric on the tempo I recommend six to
10 Reps for each set and once again if
you haven't been doing it promise me
that this time you're going to try to at
least get two more reps once it starts
burning you want to be training hard you
need to focus on training hard if you
want to grow 2 to 3 minutes rest will
suffice now an important part of having
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it I think one of the most slept on
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the description moving on to exercise
number five and six we got one to two
sets of unil L Al cable tricep push
Downs super setting that with one to two
sets of dumbbell bicep curls both taken
to failure firstly for the tricep
pushdowns I like to do this exercise
unilaterally or with one arm at a time
because unilateral training has been
shown to be potentially beneficial for
recruiting more muscle fibers if the
movement is more stable keyword if it's
more stable but if you personally are
like I preferred using two arms at a
time that works too in fact there are
many different ways to do a a tricep
push down like with the crossbody
variation that has been shown to be
better for the long head of the triceps
but it's a bit more technical since you
have to line up the cables with your arm
instead for a beginner I recommend a
traditional arm at your side tricep push
down being that this is an isolation
exercise for the triceps the focus is on
the elbow joint meaning your shoulders
shouldn't be moving back and forth when
you're extending your elbows or else
you're just going to be involving more
of your lats and like always don't
neglect these entric focus on slowing
the ascent back up and aim for that
Ecentric to be around 2 to 4 seconds
long and then immediately after that set
you're going to hop straight into
dumbbell bicep curls you can either
bring over the dumbbells to be used
later I promise no one will be mad if
it's just for one or two sets or you can
walk over to the Dumbo rack after your
seven tricep push Downs it's up to you
when it comes to the bicep curl
variation I'd opt with doing this
exercise while staying supinated that is
Palms facing up as opposed to twisting
your wrist between each rep just because
for a beginner it would likely be easier
for you to cheat if you're twisting your
wrist between each rep I also like doing
this bilaterally so both arms at the
same time but if you're doing
alternating one arm at a time that works
too now my biggest advice when it comes
to form is I recommend keeping your
elbows glued to the side of your body
and focus on Purely bending your elbow
meaning there shouldn't be all that much
movement in your shoulder similar to
with the tricep push downs and of course
the two to four second tempo on the
Centric still applies here now for both
exercises I'd aim for around 8 to 12
Reps for each set and like always
promise you're going to try to get two
more reps once it starts burning reps
are slightly higher here once more
because as a beginner you're likely to
be prone to moving your shoulder around
or having your form break down if you go
too heavy now if you're feeling pretty
tired after that one set maybe your
upper body feel like jello then one set
might be all you need but if you got
that dog in you or maybe quite the
opposite said if you didn't train hard
enough and you feel like going for that
second set I recommend taking a 2-minute
rest before jumping back into tricep
push down lastly comes ABS you probably
heard the saying ABS remain in the
kitchen well the truth of the matter is
that training your abs won't likely
result in you seeing them if you're at
too high of a body fat percentage
meaning if you're not already able to
see your abs then you probably won't be
able to see them just by training them
alone that being said you'll have to
focus on maintaining a caloric deficit
for long enough
until you reach that desired body fat
level where you can actually see your
abs that being said training your abs
will in fact strengthen them and like
any muscle allow them to grow and be
more prominent if you're already around
that 15% body fat for men or around that
20% body fat Mark for women and if
you're training your abs it doesn't have
to be all that complicated or long as a
beginner I recommend something body
weight a simple circuit of 10 to 20 reps
of the following v-ups Russian twist
bicycles that could suffice or you can
look up any of the plethora 5minute ab
workouts you'll find splattered all
across YouTube all right guys so that
was the beginner upper body workout I
try to be as all-encompassing as
possible and cover a wide array muscle
groups in a somewhat reasonable amount
of time so hope you guys enjoyed leave a
like if you found this helpful subscribe
you want to see more videos just like
this level up your physique and I'll see
you on the next one peace
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