What is a good upper body gym routine 3-4x a week?
Looking to build some muscle and strength in your upper body? Then you'll need a good gym routine. Here's one that we recommend:
Day 1:
- Barbell bench press: 3 sets of 8-12 reps
- Incline dumbbell press: 3 sets of 8-12 reps
- Lateral raises: 3 sets of 10-15 reps
- Overhead press: 3 sets of 8-12 reps
- Cable crossovers: 3 sets of 10-15 reps
Day 2:
- Rest
Day 3:
- Dumbbell flyes: 3 sets of 8-12 reps
- Chest dips: 3 sets of 8-12 reps
- Reverse flyes: 3 sets of 10-15 reps
- Dumbbell rows: 3 sets of 8-12 reps
- Pull-ups: 3 sets of 8-12 reps
Day 4:
- Rest
Day 5:
- Shoulder press: 3 sets of 8-12 reps
- Lateral raises: 3 sets of 10-15 reps
- Overhead triceps extensions: 3 sets of 10-15 reps
- Triceps pushdowns: 3 sets of 10-15 reps
- Bicep curls: 3 sets of 10-15 reps
Day 6:
- Rest
Day 7:
- Rest
Repeat this routine for 3-4 weeks and then assess your progress. If you're not seeing the results you want, you can adjust the weight, the number of sets, or the number of reps.
FAQs
- How often should I do this routine? 3-4 times per week.
- How long should I rest between sets? 1-2 minutes.
- How much weight should I use? Start with a weight that is challenging but allows you to maintain good form.
- What if I don't have access to a gym? You can do bodyweight exercises instead.
- Can I do this routine if I'm a beginner? Yes, but start with a lighter weight and fewer sets.
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