the routine to do upper body training


What makes a person's body look sexy and beautiful, most will answer upper body, wide back and thick chest will increase the symmetry of the body doubled. Therefore the following exercise program you can follow for at least 5 weeks and watch your body transformation.

This exercise is for those who have already reached intermediate or advanced levels, do it consistently at least 5 weeks-do each set with the achievement of failure in the last repetition on each set, failure means you can no longer make perfect movements without spotter help. And remember always do the perfect movement, do not cheat or use momentum.
Chest / Biceps

    Plat Bench Press (4 sets 6-8 reps)

Rudi - flat-bench-press

    Cable Crossover (3 sets of 10-12 reps)


    Alternating Dumb Bell Curls (4 sets of 6-8 reps)


    Seated Preacher Curls (3 sets of 10-12 reps)

Rudi - seated-preacher-curls

    Incline Dumbbell Press (3 sets of 8-10 reps)


    Leg press (3 sets 8-10 reps)

Rudi - leg-press

    Leg Extension (3 sets of 10-12 reps)

Rudi - leg-extenssion

    Squat (3 sets of 8-10 reps)

Rudi - squat

    Leg Curls (3 sets of 10-12 reps)

Rudi - leg-extension
Shoulders / Traps

    Front Military Press (3 sets 6-8 reps)


    Upright Rows (3 sets of 8-10 reps)

Back / Triceps

    Pullups (3 sets of 10-12 reps)

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Rudi - pullups

    Bent Over Barbell Rows (3 sets of 6-8 reps)

Rudi - bent-over-barbell-rows

    Close Grip Bench Press (3 sets 6-8 reps)

Rudi - close-grip-bench-press

    Lat Pulldowns (3 sets of 8-10 reps)


    Tricep Extensions (3 sets of 8-10 reps)

Rudi - triceps-extensions
Things to keep in mind:

    Do not let you overtraining, take care of nutrition and rest
    Keep chest exercises once a week during this program
    More does not mean better
    Always think positively and motivate yourself
    Do not waste too much energy with too long warming sets
    Back exercises as hard as your chest exercises
    Try to increase the load each week by keeping the number of reps, which means your energy increases due to the increase of your muscle cells
    When the bench press, hand grip on the position rather width outside the chest, raise the chest pull both shoulder blades somewhat backward during execution. Bench press is actually a movement that should be visualized in a circle when viewed from the back, puffing out the chest will streamline the contraction of the chest muscles, while encouraging visualization you want to reconcile your two chest muscles in the midst of as much energy as if you want to reconcile both your fist above.

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