Muscle Science: Ultimate 12-Week Upper Body Workout (2024)

A jacked, finely-defined Physique. Who doesn’t want that? But are you born with it? No.

Can you build it? Absolutely.

You might be clueless about the journey of building a good physique but fear not, we’ve got you.

The perfect upper body workout routine is here to help you achieve that.

This routine isn’t just a workout; it’s a transformation journey.

This upper body workout sculpts your body from broad shoulders to chiseled abs – the very features that turn heads.

All you have to do is commit just 3-6 months of unwavering dedication, and you will witness the evolution of your physique.

Remember to add a Pre-Workout and Post-Workout to your routine for faster results.

Let’s unravel the whats and hows of the upper body workout routine, unlocking the potential to become your best self.

What are The 5 Major Upper Body Muscle Groups?

When sculpting a physique with an upper body workout, you’re engaging a league of muscle groups that demand attention.

Usually a PPL routine or Calisthenics do the ultimate magic, most people like to focus on the upper body only.

From the formidable biceps and triceps in your arms to the steadfast latissimus dorsi in your sides and lower back.

Let’s break it down to understand them completely.

Chest Muscles

The pectoral muscles, commonly referred to as “pecs,” are located on the front of the chest.

They are responsible for various pushing movements, such as pushing a door open or handling weights during an upper body workout like in bench press.

Well-developed pectoral muscles provide stability and strength during upper body workouts and contribute to the aesthetics of a strong chest.

Shoulder Muscles

The deltoids are a group of three muscles that form the shoulders: the anterior (front), lateral (side), and posterior (rear) deltoids.

These muscles enable a wide range of movements, including raising your arms to the sides, lifting them in front of you, and extending them behind you.

Strong deltoids contribute to broad shoulders in an upper body workout and play a key role in both functional and aesthetic strength.

Back Muscles

The trapezius muscle covers the upper back and neck, extending from the base of the skull to the middle of the back.

It’s responsible for shrugging your shoulders, rotating your head, and maintaining good posture.

The latissimus dorsi muscles, often called “lats,” are large muscles that run down the sides of your back.

They help with pulling movements in the upper body workout like rows and pull-ups, as well as contributing to the V-shaped appearance of a well-developed back.

Arm Muscles

The biceps brachii, commonly referred to as “biceps,” are located on the front of the upper arm.

They allow you to bend your elbow, as in a bicep curl.

Any upper body workout that doesn’t focus on biceps is a waste of time because that is what us men love to flex!

On the back of the upper arm are the triceps brachii, or “triceps,” which allow you to straighten your elbow, as in a triceps extension.

Both the biceps and triceps are crucial for various upper body workouts and movements, such as lifting, pushing, and pulling.

Forearm Muscles

The forearm muscles are a collection of muscles that control wrist and finger movements.

The flexor muscles enable you to curl your fingers and wrist, while the extensor muscles allow you to straighten them.

Forearm workouts are among the most popular routines in 2023 because everybody wants to have Sylvester Stallone’s forearms.

These muscles play a vital role in grip strength, which is essential for various daily activities and exercises that involve holding onto objects.

Understanding and targeting these major muscle groups through a well-rounded upper body workout routine can help you develop a balanced and powerful body.

Each muscle group contributes to both functional strength and the aesthetic appeal of a well-developed physique.

ALSO READ: Muscle Science: Ultimate 12-Week Lower Body Workout (2023)

How Do You Divide Your Upper Body Workout?

Designing an upper body workout can be a puzzle, but we have simplified it for you.

Categorize your upper body workout into different parts that include chest, biceps, triceps, back, and abs.

Here’s a template:

Chest Exercises

Engaging in chest exercises not only boosts the power and chiseled look of your chest muscles but also carves a signature mark.

Here are some of the most effective chest exercises for an upper body workout.

Bench Press

• Lie flat on a bench with your feet firmly planted on the ground.
• Grip the barbell slightly wider than shoulder-width, keeping your elbows bent.
• Lift the barbell off the rack and lower it to your chest in a controlled manner.
• Push the barbell back up while exhaling, extending your arms fully.
• Repeat for 8-10 reps, focusing on maintaining proper form and using challenging weights.

Chest Dips

• Use parallel bars to support your body weight, with your arms fully extended.
• Lean slightly forward and lower your body by bending your elbows, keeping them pointed outward.
• Go down until your shoulders are below your elbows, feeling the stretch in your chest.
• Push yourself back up to the starting position, focusing on using your chest muscles.
• Maintain proper posture and engage your core throughout the exercise.

Cable Crossovers

• Set up two cable pulleys at shoulder height on either side of you.
• Stand in the center and hold one handle in each hand, palms down.
• Step forward with one foot and slightly lean forward from your hips.
• Keep a slight bend in your elbows and bring your hands together in front of you.
• Feel the contraction in your chest as you bring your hands close together.
• Slowly reverse the motion, extending your arms out to the sides again.
• Repeat until failure, maintaining control and focusing on the chest muscles.

Dumbbell Flyes

• Lie flat on a bench with a dumbbell in each hand, palms facing each other.
• Start with your arms extended above your chest and a slight bend in your elbows.
• Lower the dumbbells in a wide arc, feeling the stretch in your chest muscles.
• Keep a slight bend in your elbows and don’t go too deep to avoid straining your shoulder joints.
• Bring the dumbbells back up in the same arc using your chest muscles to lift them.
• Repeat for your desired reps, visualizing your chest muscles working.

Shoulder Exercises

A well-rounded upper body workout isn’t complete without incorporating effective shoulder exercises. Strengthening the shoulder muscles not only enhances your overall physique but also improves posture and provides better support for the upper body workout.

Overhead Press (Military Press)

• Start by standing with your feet shoulder-width apart and a barbell or dumbbells resting on your shoulders.
• Grip the barbell or dumbbells slightly wider than shoulder-width, with your palms facing forward.
• Engage your core and maintain a neutral spine as you push the weight overhead by extending your arms.
• Once your arms are fully extended, pause for a moment, then slowly lower the weight back to the starting position.
• Make sure to keep your core tight and avoid arching your back during the movement.
• The overhead press primarily targets your deltoid muscles, which are responsible for the rounded appearance of your shoulders.

Lateral Raises

• Stand with your feet hip-width apart, holding a dumbbell in each hand by your sides, with your palms facing your body.
• Keep a slight bend in your elbows and maintain good posture throughout the exercise.
• Raise your arms straight out to the sides until they are parallel to the ground, forming a “T” shape with your body.
• Hold for a moment at the top of the movement to engage your shoulder muscles.
• Slowly lower the dumbbells back to your sides with control.
• Lateral raises primarily target your lateral deltoid muscles, helping to create broader shoulders.

Front Raises

• Stand with your feet hip-width apart, holding a dumbbell in each hand by your thighs, with your palms facing your thighs.
• Maintain a slight bend in your elbows and keep your core engaged.
• Lift one arm straight in front of you until it’s parallel to the ground, while keeping the rest of your body stationary.
• Hold for a brief second at the top, then lower the dumbbell back down slowly.
• Repeat the movement with the other arm.
• Front raises primarily target the front deltoid muscles, contributing to a balanced shoulder appearance.

Face Pulls

• Attach a rope handle to a cable machine at shoulder height.
• Stand facing the machine and hold one end of the rope in each hand, with your palms facing each other.
• Take a step back to create tension in the cable and slightly lean back.
• Pull the ropes towards your face, aiming to bring your hands to the sides of your head, while squeezing your shoulder blades together.
• Slowly release the ropes back to the starting position under control.
• Face pulls are excellent for targeting the rear deltoids and upper back muscles, helping improve your posture and shoulder stability.

Whether you’re aiming to build muscle or simply increase shoulder strength and stability, these exercises can be valuable additions to your upper body workout routine.

Biceps Exercises

Biceps exercises take direct aim at those power-packed biceps, injecting them with a potent blend of strength and substantial growth potential.

Add these exercises to your upper body workout.

Barbell Bicep Curl

• Stand with your feet shoulder-width apart, holding a barbell with an underhand grip.
• Let the barbell hang at arm’s length in front of you.
• Keeping your elbows close to your sides, curl the barbell upward by contracting your biceps.
• As you lift, focus on squeezing your biceps at the top of the movement.
• Slowly lower the barbell back down to the starting position, maintaining control.
• Repeat until failure envisioning your biceps working hard with each curl.

Dumbbell Hammer Curl

• Stand with your feet shoulder-width apart, holding a dumbbell in each hand, palms facing your torso.
• Keep your arms fully extended by your sides.
• Curl the dumbbells upward while keeping your palms facing your torso.
• As you curl, concentrate on contracting your brachialis and brachioradialis muscles.
• Lower the dumbbells back down in a controlled manner.
• Repeat until you reach the failure point, feeling the burn in your forearms and biceps.

Preacher Curl

• Sit on the preacher bench with your upper arms resting on the pad and a barbell or EZ bar in front of you.
• Grip the barbell with an underhand grip, hands shoulder-width apart.
• Curl the barbell upward, focusing on your biceps as you lift.
• Keep your upper arms stationary throughout the movement.
• Lower the barbell back down to the starting position, feeling the stretch in your biceps.
• Repeat for your desired reps, maintaining proper form and control.

Concentration Curl

• Sit on a bench with your legs spread and a dumbbell in one hand.
• Lean forward slightly, resting your elbow on the inside of your thigh.
• Fully extend your arm with the dumbbell, letting it hang down.
• Curl the dumbbell upward, keeping your upper arm stationary against your thigh.
• Squeeze your bicep at the top of the movement and then lower the dumbbell down.
• Repeat for your desired reps on one arm before switching to the other.

The key to effective biceps training is to focus on proper form, controlled movements, and progressively challenging yourself with heavier weights.

In an upper body workout, building impressive biceps requires consistent effort, dedication, and the determination to push through each rep with a manly mindset.

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Triceps Exercises

Focused triceps exercises are critical for boosting strength and adding rock-solid stability to your shoulders and arms.

Triceps exercises in an upper body workout aren’t just about gains – they’re about enhancing your flexibility and expanding your range of motion.

Here are four powerful triceps exercises you should practice with proper steps:

Close-Grip Bench Press

• Lie on a bench with your hands gripping the barbell slightly narrower than shoulder-width apart.
• Lift the barbell off the rack and lower it to your chest while keeping your elbows close to your body.
• Push the barbell back up while exhaling, extending your arms fully.
• Focus on using your triceps to drive the movement.
• Repeat for your desired reps, maintaining strict form and controlled motion.

Skull Crushers (Lying Tricep Extensions)

• Lie flat on a bench, holding an EZ bar or dumbbell with an overhand grip.
• Extend your arms above your chest, keeping your elbows stationary.
• Lower the weight towards your forehead by bending your elbows, feeling the stretch in your triceps.
• Push the weight back up to the starting position, fully extending your arms.
• Repeat for your desired reps, visualizing your triceps powering the movement.

Overhead Tricep Extension

• Stand or sit with your back straight, holding a dumbbell or barbell with both hands above your head.
• Keep your upper arms close to your head and your elbows pointed forward.
• Lower the weight behind your head by bending your elbows, feeling the stretch in your triceps.
• Extend your arms back up, focusing on using your triceps to lift the weight.
• Perform for your desired reps, maintaining a strong and controlled motion.

Tricep Rope Pushdowns

• Attach a rope attachment to a cable pulley machine at chest height.
• Stand facing the machine with your elbows bent at 90 degrees.
• Hold the rope handles with an overhand grip and keep your upper arms by your sides.
• Push the rope downward, straightening your arms while keeping your upper arms stationary.
• Feel the contraction in your triceps as you push down.
• Slowly release the rope back to the starting position, maintaining control.
• Perform for your desired reps, emphasizing the engagement of your triceps.

Abs Exercises

Engaging in gut-busting abdominal exercises isn’t just about sculpting those core muscles – it’s about forging a solid foundation of power.

Building Six-pack abs takes effort but they’re definitely worth it.

Here are four impactful abs exercises for an upper body workout you must practice with proper steps:

Hanging Leg Raises

• Hang from a pull-up bar with your arms extended and your core engaged.
• Keeping your legs straight, raise them up towards your chest by contracting your lower abs.
• Pause at the top of the movement and then lower your legs back down with control.
• Avoid using momentum; focus on using your abs to initiate the movement.
• Perform for your desired reps, feeling the burn in your lower abs.

Plank

• Start in a push-up position, but rest on your forearms instead of your hands.
• Keep your body in a straight line from head to heels, engaging your core.
• Hold this position, focusing on maintaining proper alignment and breathing steadily.
• Aim for a time that challenges you; gradually increase the duration as you get stronger.

Russian Twist

• Sit on the floor with your knees bent and your feet flat, leaning back slightly.
• Hold a weight or medicine ball with both hands in front of you.
• Lift your feet off the ground, balancing on your sit bones.
• Twist your torso to one side and touch the weight to the ground beside your hip.
• Rotate to the other side and repeat, engaging your obliques.
• Perform your desired reps on each side, feeling the tension in your oblique muscles.

Crunches

• Lie on your back with your hands behind your head and your legs on the ground.
• Bring your torso up to your knees using your core.
• Slowly go back to the ground and repeat
• Perform your desired reps on each side, focusing on the contraction in your abs.
• Forge a core of steel by mastering these abs exercises.

Maintain strict form, push through the discomfort, and envision the strength you’re building with each rep.

Ab exercises are harder for beginners but they’re a critical part of any upper body workout.

ALSO READ: Calisthenics 101: Transform Your Physique at Home

Back Exercises

In an upper body workout, a stronger back helps you train for longer, improves your posture, and lowers the risk of getting hurt.

And trust me, women love a lean back they can scratch with passion.

Some of the most effective back exercises are:

Deadlifts

• Stand with your feet hip-width apart and a barbell in front of you.
• Grip the barbell with an overhand or mixed grip, hands slightly wider than shoulder-width.
• Lift the barbell by pushing through your heels and straightening your hips and knees.
• Keep the barbell close to your body and maintain a neutral spine throughout the lift.
• Lower the barbell back to the ground by reversing the movement.
• This exercise targets your lower back and upper back

Pull-Ups

• Hang from a pull-up bar with your palms facing away and hands slightly wider than shoulder-width.
• Engage your core and squeeze your shoulder blades together.
• Pull your body upward by bending your elbows and driving them towards the ground.
• Continue until your chin is above the bar, then lower yourself back down with control.
• Aim for a full range of motion and avoid swinging.
• Pull-ups primarily work your lats and upper back muscles.

Bent-Over Rows

• Hold a barbell or dumbbell in front of you with palms facing down.
• Hinge at your hips and slightly bend your knees, keeping your back straight.
• Pull the weight towards your hips, leading with your elbows, and squeeze your back muscles.
• Lower the weight back down in a controlled manner.
• Focus on keeping your core engaged and your back flat throughout the movement.
• Bent-over rows target your lats, rhomboids, and traps.

T-Bar Rows

• Load a T-bar row machine with the desired weight.
• Straddle the machine and grab the handles or grips with an overhand grip.
• Keep your back straight and chest up as you pull the handles towards your torso.
• Squeeze your shoulder blades together at the top of the movement.
• Lower the handles back down with control.
• T-Bar rows are excellent for hitting your mid-back muscles and lats.

Make sure that you’re using a proper form to prevent injury and ensure you’re effectively targeting your back muscles. So, make sure you’re taking good care of your back.

What is The Best Order For Upper Body Workout?

The order of exercises in an upper body workout routine can have a significant impact on your overall performance and results.

Starting with larger muscle groups like the chest or back creates a sturdy foundation.

These muscles can handle heavier loads and help you maintain proper form during compound movements.

This strategic approach not only optimizes your upper body workout’s effectiveness but also minimizes the likelihood of injury.

It’s all about laying the groundwork for a safe and productive upper body workout session.

Commencing your upper body workout with smaller muscle groups, such as biceps and triceps, could prove damaging for a couple of reasons.

These smaller muscles tend to tire faster compared to their larger counterparts (Chest, back, etc.)

If you exhaust them early on, it might hinder your ability to lift weights during compound exercises later, thereby limiting your overall muscle potential.

Compound exercises necessitate stability from multiple muscle groups.

By initiating with smaller muscles, you might compromise your stability during these complex movements.

ALSO READ: Push Pull Legs Routine: 2X Muscle Gains with ONE Routine!

Is it OK to Work the Upper Body Every day?

Performing an upper body workout every day might not be the most effective approach because your muscles need time to recover and grow after being put through work.

When you push yourself hard at the gym, your muscles get tiny tears.

They need time to heal and grow stronger.

If you don’t give them that time, you could end up feeling tired all the time and not seeing the progress you desire.

Plus, working the same muscles without rest can actually make you more prone to getting hurt.

Your muscles, joints, and tendons need repair, and constantly straining them can lead to serious injuries like strains.

Another thing is your body needs balance.

If you’re only focusing on your upper body, you might end up with stronger arms and shoulders but weaker legs and that’s not pretty.

What’s more, if you’re not allowing your body enough time to recover, your form during upper body workouts could suffer.

Poor form increases the risk of injuries and doesn’t let you get the most out of your exercises.

Remember, your muscles also need proper sleep and nutrition to recover properly.

If you exercise every day, you might not be giving your body the time it needs to refuel and repair.

Should I Eat Before Upper Body Workout?

If it’s been two or more hours since you’ve eaten, it’s a good idea to “top off” your energy stores before the upper body workout.

This advice especially applies to people who work out first thing in the morning as well as those who work out before lunch or after work or school (but before dinner).

Its best to have a Pre-workout and Post-workout in place for faster results.

Consuming a small amount of carbohydrates (15 to 25 grams) can help you train longer, especially when taking up the upper body workout.

It can also help to preserve muscle strength.

You can also take up a High-protein diet to keep your muscles fueled at all times.

The further away your upper body workout is from when you eat, the larger and more “mixed” your meal can be, meaning that it can contain fat and protein in addition to carbohydrates.

The general guideline is to eat a full meal three to four hours before exercising, a higher carbohydrate snack two hours before, and/or a smaller, easy-to-digest carbohydrate right up until you start.

Some recommendations for a pre-workout mini snack include things like half a banana, a small applesauce cup, or a handful of crackers or pretzels.

This snack should be low in fat and fiber so that your body is able to digest it quickly.

How Quickly Can You Build Upper Body Strength?

Upon commencing a fresh upper body workout, the body’s neurological system rapidly adapts, learning the precise activation of muscle fibers at the right time.

These neurological modifications primarily drive the initial strength improvements during the initial four to six weeks.

As you consistently engage in upper body workouts over an extended period, your strength gains increasingly come from genuine muscle growth.

For novices, observable muscle growth usually manifests within 8-12 weeks.

On the other hand, more seasoned lifters might notice changes in as little as 3-4 weeks.

An average guy, supported by proper strength training and nutrition, can anticipate a monthly increase of 1-2 pounds of lean muscle mass.

The Bottomline

In the world of fitness, building a strong upper body is like crafting a masterpiece. You need dedication and a smart plan.

The upper body workout you choose matter very much, and the order you do them in can make a big difference.

Starting with the right moves sets the stage for success. As you keep practicing this upper body workout, your muscles will get stronger and start to grow.

It’s important to stick to your plan and give your muscles time to recover.

Results don’t come about overnight, but with patience and consistency, you’ll see progress.

So, whether you’re just starting out or a seasoned pro, remember that building a powerful upper body workout routine is a journey worth taking.

All the Best, King!