3 Day Upper Body Workout Routine For Bodybuilders

Coming up with a sustainable workout plan is pretty tough, when you want to try every exercise out there. So we thought of a way through which we can incorporate more exercises and create a varied upper body workout routine. These 3 days exercises listed below don’t necessarily need to be completed in one week, but you can do that if you want to work out often. Just remember to have at least one rest day in between – you can do leg day in between each of these, as long as you rest the muscles in your upper body.

The first day of this upper body workout routine comprises of exercises for the chest, back and abs. Day 2 is for the chest, shoulders and abs, and day 3 is for the back, biceps, triceps and abs. The reason why we work abs in each of these 3 is that the abdominal muscles are worked with body weight exercises (which are lighter, of course, than weighted ones), so they can regenerate quickly. Besides, we need to do ab work during our upper body workout routine because on our leg days we use the abs a lot when we squat and deadlift, and we don’t want to stress them too much by doing crunches at the end.

Upper Body Workout Routine

Day 1

10 Minute cardio warm up;
Jump rope 5×30 seconds or 10 Minute Cardio warm-up.

Next, we go to supersets for an effective upper body workout:

Chest – Barbell Bench Press 3×8;
Back – Barbell Bent over Row- 3×10;
Jump rope 30 seconds/ Stationary Bike in between each set.

Rest- 30-45 seconds before next exercise superset.

Chest – Dumbbell Incline Bench Press Alternating Arms 3×8;
Back – Lat Pull-Downs- 3×10;
Jump rope 30 seconds/ Stationary Bike in between each set.

Rest.

Chest –  Cable Fly- 3×12 (lighter weight than your max, of course);
Chest – Push-Ups- 3×15;
Jump rope 30 seconds/ Stationary Bike in between each set.

Rest.

Back – Cable (Bar) High Row- 3×15;
Back – Cable (Rope) Pull-Overs- 3×10;
Jump rope 30 seconds/ Stationary Bike in between each set.

Rest.

Abs – Decline Crunches 3×25;
Abs – Plank- 20-30 seconds;
Abs – Floor Crunches 3×20.

Day 2

Day 2 also consists of supersets. Remember to take a break of 30-45 seconds between each superset, so that your upper body workout routine can benefit you the most.

10 Minute cardio warm up;
Jump rope 5×30 seconds or 10 minute cardio warm-up.

Chest – Dumbbell Bench Press 3×15;
Chest – High Cable Fly 3×10;
Jump rope 30 seconds/ Stationary Bike in between each set.

Rest.

Chest – Incline Barbell Bench Press 3×8;
Shoulders – Standing Barbell Military Press 3×6;
Jump rope 30 seconds/ Stationary Bike in between each set.

Rest.

Shoulders – Cable Side Lateral Raise- 3×12;
Shoulders – Cable Front Raise 3×15;
Shoulders – Bent Over Dumbbell Rear Delt Raise- 3×15;
Jump rope 30 seconds/ Stationary Bike in between each set.

Rest.

Chest – Push ups 3×15;
Shoulders – Arnold Press 3×20;
Jump rope 30 seconds/ Stationary Bike in between each set.

Rest.

Abs – Kneeling Cable Crunches 3×25;
Abs – Plank- 20-30 seconds;
Abs – Stability Ball Crunches 3×20.

Upper Body Workout Routine

Day 3

10 Minute cardio warm up;
Jump rope 5×30 seconds or 10 minute cardio warm-up.

Back – Seated Cable Row 3×10;
Biceps – Seated Barbell Curl 3×12;
Triceps – Lying DB Triceps Extension 3×12;
Jump rope 30 seconds/ Stationary Bike in between each set.

Rest.

Back – Back extensions 3×15;
Biceps – Incline DB Curl 3×8;
Triceps- Over head triceps extension 3×15;
Jump rope 30 seconds/ Stationary Bike in between each set.

Rest.

Back – One arm lat pulldowns- 3×12;
Biceps – Wide grip barbell biceps curl 3×15;
Triceps – Dips 3×15;
Jump rope 30 seconds/ Stationary Bike in between each set.

Rest.

Back – Reverse grip barbell bent over Row 3×15;
Biceps – Close grip barbell biceps curl 3×8;
Triceps – Close grip pushups;
Jump rope 30 seconds/ Stationary Bike in between each set.

Rest.

Abs – Kneeling Cable Crunches 3×25;
Abs – Plank- 20-30 seconds;
Abs – Stability Ball Crunches 3×20.

You should try this upper body workout routine for at least one month, ideally going towards 2 months, so that you can see proper results. Each week try to increase the weight a little, but stay safe. After 2 months’ it’s OK to change your routine to make sure your muscles don’t get too used to this upper body workout routine, otherwise it stops being effective.

Let us know if you’re going to try this upper body workout routine in a comment below- and don’t forget to come back and share your progress too!

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