The BEST Upper Body Workout (Science-Based)💪🏽

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Today, I will walk you through one of my complete Upper Body sessions to give you some workout inspiration💪🏼
First, we start with the Flat Barbell Bench Press to train the chest and triceps. After this, we train bodyweight pull-ups for the back and biceps. The 3rd exercise is an Incline Dumbbell Bench Press for upper chest stimulation. Next, we move to Barbell Rows for more upper back gains. The 5th exercise is a Dumbbell Biceps Curl, followed by Dumbbell Skullcrushers. And we finish off the workout with dumbbell side raises.
See the reps & sets below!🏆
1. Flat Bench Press: 3 sets of 6-8 reps
2. BW Pull-Ups: 3 sets of max reps
3. Incline Bench: 3 sets of 8-10 reps
4. Barbell Rows: 3 sets of 8-10 reps
5. DB Biceps Curl: 3 sets of 10-12 reps
6. DB Skullcrushers: 3 sets of 10-12 reps
7. DB Side Raises: 3 sets of 10-12 reps

[@Nico-Diaz]

Never gets old bro, very good and effective workout

[@iWannaBurnFat]

Yes indeed!💪🏽

[@daanishrajahussain-fn5bx]

This workout is absolute gold. Good on you

[@iWannaBurnFat]

I appreciate that!

[@joshuahunt9609]

I'm gonna use this workout as a template for my plan of starting to workout. I'm gonna switch some of the exercises, but I'm gonna get dem GAINZZZ 💪🏼💪🏼💪🏼

[@iWannaBurnFat]

Sounds great, you got this!

[@squidly1369]

​@wiccanwarrior9why ?

[@MarkRodriguez-ue7so]

my go to routine 4 months in see progress already 🙏

[@iWannaBurnFat]

Nice!

[@zoov9]

Bro what the hell I crafted my own upper body day the exact same!❤

[@iWannaBurnFat]

Haha nice champ!!

[@konstantinosoik5665]

Me2

[@llose2749]

No you didnt

[@dariomendez2192]

Same

[@hologramhouse729]

My new favorite fitness influencer :)

[@iWannaBurnFat]

Thank you! I appreciate you :)

[@YoungMoe-xx8jq]

Gonn use this today!

[@xerikl]

I also train chest and back together with some lateral raises 😆 Good routine.

[@a.tfitness_]

Nice, I literally have the same workout except I do reverse flies instead of curls

[@iWannaBurnFat]

Nice!!

[@petznassloukas7124]

real workout

[@iWannaBurnFat]

Yes💪🏼

[@SpencerCreskey]

Solid workout bro

[@torment4018]

i used to go to the gym and i just lifted weights with no knowledge for like 6 months, i got muscle but i want to get my dream body, im going to try to bulk so im trusting you that these exercises will help me get the body i want and help me see results

[@squidly1369]

How did went bro ? I am just starting out pretty confused rn which exercises to do in my upper lower split as beginner

[@torment4018]

Honestly man it went good, however I stopped bulking and went on a low cut , it’s confusing, but you need to take the time to really make a routine , if I’m being honest , to this day , I still struggle with my routine but my head has a better idea now, just keep experimenting, and do the basics, train to failure , progress overload, hit all the muscle groups like legs, biceps , triceps etc and ye man, just get started , if I’m being honest , I wasn’t the most consistent with my workouts but I still lost 20llbs, and got more muscle mass, this year I’m trying to stick to my workout routine and diet , just take the time to make your routine , ima tell you this now, it will overwhelm you and that’s normal, i was making my routine and it took me about 2 hours because I wanted to make sure I was hitting all the muscles and made it fit my lifestyle , it’s confusing but take the time and it will be a shoulder off your wieght , but just get started

[@cvnkndmr]

best exercises for each muscle but you could prob get more done if you did a push pull legs

[@hanialpacino7509]

He said best exercise for upper body 🤦‍♂️

[@aliz7636]

Lol​@@hanialpacino7509

[@Dian586]

I really like the exercise selection, those are all exercises I use as well haha, apart from scull crushers, I use cable overhead Extensions but that's really cool. However don't you think that moving lateral raises to the very end of the workout every time will have you undertrain your side delts a little bit, because at that point you have accumulated a lot of systemic fatigue? You look amazing btw champ 💪

[@imdoc7872]

Im doing this today

[@iWannaBurnFat]

Nice! Crush it

[@gibs40]

Bro what is better for beginners push pull leg or upper lower? Some youtubers like Sean Nalewanyj said that the workout split doesn't matter as long as it conforms to your needs

[@iWannaBurnFat]

Many splits can work, as long as you reach your weekly volume, intensity, and frequency goals. I personally like Upper/Lower. But I have made great gains with Push/Pull/Legs in the past as well.

[@AS-qj5eh]

Upper lower is way better bro

[@michaelmonster]

@@AS-qj5ehWhy? The only thing that might be a plus is that with upper/ lower you go to the gym 4-5 times instead of 6? Wouldn’t 6 times be much better. Wouldn’t it be much better to really crush your back and bicep twice a week than do it with one or two exercises 3 times a week? I’m running upper and lower right now so I should keep doing it?

[@sanjeevmaharjan9795]

@@michaelmonster Splits totally depend on you bro, try the push pull legs split if you like it stick to it.

[@MrSploX]

How many sets would you recommend to do each exercise? 5 sets for compund movements and 3 for isolation?

[@calistrenght_5780]

Don't overcomplicate things. 3 sets in fine. As long as you get at least around 10sets/per bodypart/per week you're fine.

[@omary702]

Even 2 sets or 1 sets can stimulate muscle growth if u go train till failure

[@calistrenght_5780]

@@omary702 there is no evidence that training to failure is more beneficial, not saying its bad but its definitely not something I would always do due to how fatiguing it is. I agree with but only if at the end of the week each muscle group has been trained with at least 10 sets

[@omary702]

@@calistrenght_5780 bro how do u wanna tell ur muscles to grow if u don't train till failure

[@calistrenght_5780]

@@omary702 its not necessary, if you leave like 2 or 3 reps in reserve you'll still build muscle, as long as the set was intensive.

[@tusharnarnawat7876]

Can I replace pull ups with lateral pulldown

[@kiryumiagich.3548]

I do all that, except I don’t work my shoulders. I just do one arm tricep extensions instead. Cheers.

[@DetolaDTL]

How does one deal with pain from working out? I just started working out today

[@spyrothedragon091]

Damn near exactly what mine is lmao love it tho and still making gains

[@chnandakishore]

How about lats and lower back? Is BB rows sufficient for them?

[@NaniFatimana]

Nice

[@iWannaBurnFat]

Thanks!

[@I4NI_]

Good work bro, now hit thr shoulders

[@gibs40]

All are quality exercises this is the most important. But isn't it tiring to train both back and chest at the same time?

[@iWannaBurnFat]

You get used to it! :)

[@bullymaguire632]

This is the way 🗿

[@taylorwilliams4291]

What’s the value of doing 1 exercise of a muscle group (tricep, bicep and shoulders)? Will that lead to the muscle hypertrophy needed to build muscle? Also only two of chest/back. Science points to 10 sets of a single muscle group - which would be at least 3 exercises - for best results. What’s the value of trying to hit your entire upper body with low sets?

[@james_putnam]

I’m not sure how this guy’s program looks but most people will have multiple “upper body” workouts throughout the week. So 1-2 exercises for a muscle group per session would be fine. Overall weekly volume is what matters most.

[@alexraymond-en4dd]

You don't need 10 sets, 10-20 is for optimum. You can build muscle with a lot less. 10 sets+ for every muscle is hard to fit into a classical 4 day upper/lower.

[@luckyjack4963]

How many sets for advanced lifter?

[@iWannaBurnFat]

3-4 sets per exercise💪🏼

[@kengripsley7777]

Isn’t this too much volume and too many compound lifts for one workout if you’re hitting failure?

[@bubaks2]

Nice physique. Any juice or all natural?

[@iWannaBurnFat]

All natural!

[@shahnawazsooba7904]

What about forearms?

[@jonathanpellegrin8268]

Good workout but you don’t mention of irs a superset or giant set, rest periods reps and sets.

[@liverpool8769]

2nd upper day workout pls reply pls????

[@yeah_12378]

do you have a lower body workout ?

[@ALX_Fitness91]

What does your other upper body session looks like?

[@iWannaBurnFat]

It changes over time. For now: Incline Barbell Bench Press Seated Cable Rows (Narrow-Grip) Flat Dumbbell Bench Press Weighted Chin-Ups EZ-Bar Reverse-Grip Curls Rope Overhead Extensions Cable Side Raises 3 sets each, rep range between 6-12 most of the time :)

[@joshee6385]

Other that isolations where you'd typically do at least 8 or 10

[@Governemntistheproblem]

No military press?

[@iWannaBurnFat]

That gets trained in my 2nd Upper Day of the week!

[@tinocabral4201]

Seems great, but may I ask why no shoulder press?

[@hazeljoseph247]

Front delts are getting trained with chest pressing movements and he's doing lateral raises for side delts so it's a win-win

[@tinocabral4201]

@@hazeljoseph247 is it worth for a beginner do even do overhead press?

[@Mr-vengeance]

​@@tinocabral4201yes

[@EFV_123]

Bro we have similar workout selection But i never do Side raises..yet. Instead, i do overhead press for overall shoulder strength

[@Aadhil.738]

Brah why not push pull leg??

[@spicypunch6029]

I would replace the inclined db press with Overhead Press and Put it before the Bench Press. But overall really good plan.

[@floatinglikeaduck9848]

No rear delt?

[@iWannaBurnFat]

The rear delts get trained indirectly with Pull-Ups & Rows

[@jeovanniperez3949]

@@iWannaBurnFatindirectly doesn’t mean directly focusing on rear delts I would still advice to add a couple rear delt exercises

[@tonythefreerunner4628]

@@jeovanniperez3949 In an upper body training, we focus on compound mouvement, not isolation. However, you could superset the lateral raise with facepull. But if you want more direct work on the rear delt I think you should move on another split with a specific shoulder day.

[@jeovanniperez3949]

@@tonythefreerunner4628 that’s pretty much how I do it 🤷🏻‍♂️ eventhough I notice a good pump on my rear delts cus of my pull workouts I still add on either face pulls or rear delt flies sometimes

[@tonythefreerunner4628]

@@jeovanniperez3949 nice, great idea. Good rear delts really change a physic. You train in PPL ? I trained in PPL for a while, I liked it but for me, it was a little exhausting working only agonist muscles. I think I prefer the upper body workout cause it's possible to alternate push/pull movement.

[@joemwangi982]

How many sets and reps for each.

[@salimattal2864]

3 4

[@TheGreenGremlinYT]

What is upper chest stimulation. Did you just use that word to sound more intelligent or is that actually a thing?

[@K4R3N]

Heavy day Mounir

[@iWannaBurnFat]

Yes, it was for sure!

[@yuliakrisnabeng4517]

Lower body session please..

[@iWannaBurnFat]

Coming soon!

[@shreyaskanade5930]

@iwannaburnfat please suggest sets and reps

[@donovanfenn5938]

4x12 light weight to be tone 3x10 medium weight for balance 3x8 heavy weight for strength. Always good to go to failure

[@LukasP143]

Very good

[@iWannaBurnFat]

Thank you!

[@saksham336]

Is this also good for beginners?

[@iWannaBurnFat]

More suited towards intermediate/early advanced lifters

[@Proudarse]

Hot boy workout

[@yasser3551]

How many sets per exercise?

[@iWannaBurnFat]

Check the description of the shorts for more details on reps and sets. I use 3 sets per exercise here💪🏽

[@louaykhelifi4164]

That’s to much bro hh😂

[@corz..]

bro skipped leg day 💀

[@justinhayes2194]

Your legs my must be crazy big right? 90% of you cats who make the "Leg Day" comments either don't workout, or you have small legs yourself

[@bonzelafernando9760]

He mentioned about upper body my guy. Leg is lower body 🤷🏾‍♂️🤷🏾‍♂️

[@ngovkimhour5437]

Bruh are you dumb!