Upper body blitz

The upper body blitz is a program designed to build a big, strong upper body and can be repeated up to 3 times a week and alternated with the Lord of legs program.

A combination of compound and isolation moves allows each muscle group to be stimulated from multiple angles with a variety of rep ranges.

Warm Up (2)

More info

Dynamic chest stretch - 1 minute

Primary target:

Chest (Pectorals)

Equipment required:

More info

Dynamic back stretch - 1 minute

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

Exercise (8)

More info

Incline bench press with barbell - 3 sets of 6-8 reps

Primary target:

Chest (Pectorals)

Equipment required:

More info

Dumbell flyes - 2 sets of 18-20 reps

Primary target:

Chest (Pectorals)

Equipment required:

More info

Pull up - narrow grip - 3 sets of 6-8 reps

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

More info

Bent over row - narrow - 2 sets of 18-20 reps

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

More info

Arnold shoulder press - 3 sets of 6-8 reps

Primary target:

Shoulders (Deltoids)

Equipment required:

More info

Reverse flyes with dumbells - 2 sets of 18-20 reps

Primary target:

Shoulders (Deltoids)

Equipment required:

More info

Bicep curl with barbell - 2 sets of 12-15 reps

Primary target:

Arms (Biceps)

Equipment required:

More info

Single arm tricep overhead extension - 2 sets of 12-15 reps

Primary target:

Arms (Triceps)

Equipment required:

Cool Down (3)

More info

Chest stretch - 1 minute

Primary target:

Chest (Pectorals)

Equipment required:

More info

Upper Back Stretch - 1 minute

Primary target:

Back (Rhomboids)

Equipment required:

More info

Shoulder stretch - 1 minute

Primary target:

Shoulders (Deltoids)

Equipment required:

Want alternatives to this program? Try these...