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 a good workout in my opinion is feeling feeling comfortable not only in your own skin but also with what lies on top of it I think one of the most slept on clothing brands for comfort and minimalist Aesthetics is able now I am a sponsored athlete for them so if you use code path at checkout you're going to get an extra 10% off on top of whatever sales you're going to be running so if you're interested check that out Link in 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
