Our Recent Posts

Tags

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 but be sure to maintain form with keeping arms nice and wide!

Push Ups

Keep core nice and tight like in a plank position the entire time.

Modification Options:

1. Drop to knees or tabletop

Cable Row

Keep shoulders down and back away from your ears; do not let them creep up and back curl forward.

Lat Pulldown

Keep core tight and do not let anything in your body move except for your arms. Make sure to SQUEEZE your shoulder blades together at the bottom.

Superman

Squeeze lower back and shoulder blades together.

Arnold Press

SUPER important to keep your core tight and do not let your back arch to protect your lower back.

Upright Row

The movement should be coming from your traps at the top of your shoulders, not pulling with your triceps (although you will feel this slightly in your triceps too :))

L Raises

Keep core tight so you do not "swing" between movements.

Curls

Keep your elbows locked at your sides throughout the entire movement.

Hammer Curls

Keep your elbows locked at your sides throughout the entire movement.

Running Arms

Keep your core tight and don't let your body swing.

Tricep Extension

Isolate this to just the tricep-do not add in a curl in the front.

Tricep Pulldown

Keep elbows locked at your waist the entire time.

Tricep Push Ups

Keep body in plank position and pushing out of those shoulders.

Modification Options:

1. Knees or tabletop

Go get your move on and feel strong + confident, no matter what! :)

 
  • Instagram Social Icon

Columbus, Ohio

Copyright © 2019 EnCourage. All rights reserved.

Photos by

Justin Ogden

@ogdenjustin

Zach Doleac @thewilderstudioand

Ryan Shaw

@ryan_shaw