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.
