StrongerThanTemptation - Beginners Upper Gym Body Workout
Once clear goals are established of what you want to accomplish the next most important thing is knowing your 1-3 rep range MAX.
This is extremely important... I have worked out over 10 years for over 300 days a year straight and I know to lift the proper amount of weight allows you to not only get stronger but stay at your record-breaking peak year round.
With the lifting enough weight a certain amount of times a week you are guaranteed to get stronger after the week is up as FB for the Raiders, Keith Smith, an NFL buddy of mine and I managed to lift 5 more lbs each week without supplements. Mark my words!
Here is one of my beginner workouts that should give you the same results we had if done to the T. I mean everything I am saying.
Pick a weight you can do 4 set of 8 (3-4 sets x reps 8-12) this may be tricky if you are a beginner because you may not know what that is or this workout may be part of your goals. This workout is in the rep range for strength and size and fairly close to endurance.
Tips:
- Use a spotter (helper)
- Do not rest more than a 2minutes in between sets but the ideal is 1-minute rest then lift again.
- NEVER miss more than 3 days of the gym 2 is the MOST to continue gains
GOLDEN RULE: Missing one day is like missing 7days of the gym
8 Exercises
Bench Press 3 x 8
Dumbbell Press 3 x 8
Incline Press 3 x 8
Dips 3 x 10 - 15 Body Weight
Skull Crushers 3 x 8-12
Tricep Pushdowns 3 x 8
Barbell Military Dumbbell (shoulder) press 3 x 8-12
Lying Side Raises or Incline Bench Side Raise 3 x 12
FINISHER!!! 3 sets of push-ups to failure (You should not be able to get off the ground with your arms).
This is a great guide!
That's pretty cool you can get stronger each week if done properly!
This is a great guide for beginners
Great training guide!
This is a great guide for people wanting to get healthy
You are quite the athlete, bro!