Upper Body Workout 2

Yuri's Workout Log 5 - May 5, 2009

by: Yuri Elkaim, BPHE, CK, RHN


In today's upper body workout I decided to focus on the primary pushing muscles (chest, shoulder, triceps) and work in some biceps (for vanity, I know!) as well. My body was bit sore today. I think from my last 2 days of workouts and the fact that last night I was down in my locker lifting some pretty heavy boxes.

So, with my body's needs in mind, I decided to go a little lighter (in terms of weight lifted) and higher reps (8-12) today instead of my usual heavier weight and 5-8 repetition range. This change basically moves me from strength training to hypertrophy training, although I didn't really perform enough volume to elicit "muscle gaining" benefits.

Anyways, here was my upper body workout:


Tri Set #1

Incline DB Chest Press x 10 reps @ 50 lbs

Standing Shoulder Press x 10 reps @ 30 lbs

Incline Biceps Curls x 10 reps @ 25 lbs


Tri Set #2

Incline Bench Press x 10 reps @ 115 lbs

Upright Rows x 10 reps @ 45 lbs

Standing DB Biceps Curls x 10 reps @ 30 lbs


Each tri set was done 3 times. I like adding tri sets to my workout routines because they are kind of in between circuits and superset training. One of the big factors that make my workouts so effective is that they are never the same. They are constantly changing, which forces my body to adapt and get stronger. That way I avoid plateaus and boring workouts.

There are so many ways to train your body and during the last week my focus has been a little more on "traditional" strength workouts and less on my usual athletic workouts. I think it's because I've been doing a lot more athletic workouts with my soccer team and I guess my body just needs to even things out.

Tomorrow, I've got a game (at least that's the plan unless the other team cancels) so tomorrow might be an off or something very light. I'll let you know!


=> Click here to get started with more of my full body workouts


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