Upper Body Hypertrophy with Ronan Murphy

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November 13, 2020 2 min read

Part Three of our Hypertrophy series for Men's Health Month in the MLR Hub continues with Personal Trainer Ronan Murphy of Toned Fit!

This time it's the Upper Body that's getting a workout:

Upper Body Hypertrophy Exercises

Hopefully now you’re working your lower body t least twice a week. Time now to work in your upper body muscle groups to balance you out.

At this point in your program, you’re generating more and more testosterone and your muscles are being ‘repaired’ larger, stronger and with more definition. You want to rest your muscles, but also stay on top of training and keep them on their toes so to speak!

Here’s a killer upper body routine that will hit all the key areas of chest, shoulders, biceps, triceps and lats.

Don't forget, you’re not in the gym and don’t have access to racks, bars, plates etc. so this is a trade off. What you’re lacking in equipment you make up for in tempo, focus and absolutely perfect technique.

And remember:

Go slow.
Focus on your reps
Visualise the muscles being used
Don’t allow other muscle groups to ‘help’.

Aim to get this workout done at least twice a week.

Order	Exercise	Tempo	Sets / Reps
A1	Push Ups	5010	4/12
A2	Tricep Dips	1050	4/12
B1	½ Kneeling Overhead Press Each Side	5010	4/12
C1	Front Raise	5010	4/12
C2	Single Arm Row	1030	4/12
D1	Single Arm Lat Raise	5010	4/12
D2	Lamo Curls Each Side	1060	4/12

Enjoy yourself, push only to the limits that are safe and don't forget, you can get in touch with me in the MLR Hub, or on either of my Insta accounts @tonedfit or @VKNGBuilt!

Ronan.