Ultimate Arms and Upper Back Routine

Gym | Single Workout | Beginner: 6 exercises

This robust workout is designed to intensely target the arms and upper back, using a combination of supersets and a pyramid rep scheme to maximize muscle engagement and endurance. The first superset consists of EZ Barbell Curls and Barbell Lying Triceps Extensions, which are designed to comprehensively work the biceps and triceps respectively. Starting with high reps at 20 and working down to 10 allows for a combination of muscular endurance and hypertrophy gains. This is crucial for foundational strength as well as muscle size. Each set should be performed with minimal rest between exercises, ensuring you keep the intensity high and your muscles stimulated.

The second superset shifts the focus slightly to incorporate some unilateral work with the Cable One Arm Inner Biceps Curl and Cable Standing One Arm Tricep Pushdown (Overhand Grip). This targets muscle imbalances and ensures each arm is worked individually, promoting symmetry and more precise muscle engagement. Again, perform these exercises back-to-back with minimal rest in between to maintain a high-intensity level through all 5 sets.

To complement the arm work, the workout concludes with Dumbbell Shrugs and Cable High Rows on your knees, which are critical for developing the trapezius muscles and the overall upper back. This approach not only supports the biceps and triceps work but also contributes to improved posture and upper body strength. Both exercises are performed interchangeably, adhering to the pyramid set structure that challenges both strength and muscular endurance throughout the session. Ensure to maintain good form at all times, especially as fatigue sets in through the latter sets. Proper engagement and control are more important than the amount of weight when aiming for muscle growth and definition.

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  • #Exercise / Sets
    1:AEZ Barbell Curl5 sets • 20, 15, 12, 10 and 10 reps
    EZ Barbell Curl
    2:ABarbell Lying Triceps Extension5 sets • 20, 15, 12, 10 and 10 reps
    Barbell Lying Triceps Extension
    3:BCable one arm inner biceps curl5 sets • 20, 15, 12, 10 and 10 reps
    Cable one arm inner biceps curl
    4:BCable Standing One Arm Tricep Pushdown (Overhand Grip)5 sets • 20, 15, 12, 10 and 10 reps
    Cable Standing One Arm Tricep Pushdown (Overhand Grip)
    5:CDumbbell Shrug5 sets • 20, 15, 12, 10 and 10 reps
    Dumbbell Shrug
    6:CKneeling High Pulley Row5 sets • 20, 15, 12, 10 and 10 reps
    Kneeling High Pulley Row
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