UPPER BODY HYPERTROPHY Friday, November 13, 2020 at 2:53 pm +0000 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. Share on Facebook translation missing: en.accessibility.link_messages.new_tab Tweet on Twitter Opens in a new window. Pin on Pinterest Opens in a new window. Also in Community THE CREW Tue, Jan 17, 23 The Crew aims to take community, health, fitness... OUR 6TH BIRTHDAY! Mon, Dec 20, 21 And you’re all invited! 5TH BIRTHDAY CELEBRATIONS AT THE SUGARLOAF Thu, Jan 27, 22 G+C turns 5 YEARS OLD! DOES COFFEE LIFT YOUR WORKOUT GAME? Mon, Dec 12, 22 Is there truth to the claim? THE HOLIDAY GIFT GUIDE: COSY CHRISTMAS GIFTS Wed, Nov 30, 22 Time to Snuggle Up Back to blog