Workout of the Week: Upper Body Hypertrophy Workout

Hypertrophy is key to building strength, inside and out (quite literally). While semi-boring and not nearly as complex as some metabolic circuits or HIIT workouts that we all love, incorporating a little bit of some raw strength training is important for your overall health + fitness.

 

UPPER BODY HYPERTROPHY WORKOUT

So here is your UPPER BODY HYPERTROPHY workout of the week with video instructions. Keep this one around when you want to feel like a total BOSS in the weight room (or my personal favorite, just add these exercises in to any of your circuits or some HIIT between each one)!

SUPERSET 1

  • 12-10-8 Chest Press

  • 12-10-8 Chest Fly

20 Push Ups before moving on to the next superset

SUPERSET 2

  • 12-10-8 Cable Row

  • 12-10-8 Lat pulldown

20 Supermans before moving on to the next superset

SUPERSET 3

  • 12-10-8 Arnold Press

  • 12-10-8 Upright Row

20 L Raises before moving onto the next superset

SUPERSET 4

  • 12-10-8 Bicep Curls

  • 12-10-8 Hammer Curls

20 Running arms (each side) before moving onto the next superset

SUPERSET 5

  • 12-10-8 Tricep Extension

  • 12-10-8 Tricep pulldown

20 Tricep push ups before finishing

DIRECTIONS: Do each superset 1X through with 12 reps, increase weight and repeat with 10 reps, and increase weight again and repeat with 8 reps. Complete the "burnout" exercise before moving onto the next superset.

 

VIDEOS

Chest Press

Focus on your core to keep your lower back on the bench at all times. Do not be afraid to go HEAVY here!

Chest Fly

Focus on your core to keep your lower back on the bench at all times. Do not be afraid to go HEAVY here