Upper Body "Instant Muscle" Workout (FOLLOW ALONG WORKOUT!)

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This workout is designed to help you give you an “instant pump” for your upper body. If you work certain muscles a certain way, it is going to make you look more muscular fast! This is going to be a circuit style workout with supersets. Similar to the last video, but we are going to focus on your upper body to help you get a bigger pump. It is going to be a total of 3 supersets, with a minute rest between each superset. After the 3 supersets, that is one circuit. I want you to do a total of 3 circuits in this workout. This is designed where we are going to superset opposing muscle groups, to give some rest between the exercises to recover before working them hard again. Let’s get started with the supersets in this workout.
Superset #1: INCLINE DUMBBELL PRESS with DB BACK ROWS. You are going to do 10 reps for each exercise. For the incline dumbbell press, you want to use a bench that gives you about a 30 degree angle. You do not want to be more than 45 degrees, otherwise it will work more shoulders than chest. For the DB back rows, you can use that same bench, with your chest on the back, and pull the dumbbell up, driving your elbows behind your back.
Superset #2: TWO-ARM DUMBBELL CURLS with TRICEP PUSHDOWNS. You are going to do 10 reps for each of these exercises. For the two-arm dumbbell curls, control the weight through the whole movement, contract at the top then lower the weights slowly to the bottom of the movement. For the tricep pushdowns, you can use resistance bands for this exercise, using a high anchor point.
Superset #3: LATERAL RAISES with LAT PULLDOWNS. You are going to do 10 reps for each exercise. For the lateral raises, keep your elbows slightly bent, and do not bring the dumbbells higher than your shoulders. For the Lat Pulldowns, use resistance bands again. Pull the bands down, driving your elbows down behind your back.
Alright guys, that wraps up this video with an upper body “instant muscle” follow along workout. Give this workout a try a couple times a week to really build your upper body. Subscribe to our channel for more videos on how to get ripped this summer!

[@johnbell9218]

Hey Mark. I must admit I was a bit of a none activist when I first watched your video's. I thought here we go again something for nothing. But Mark you've got me mate, I'm 74 and still hungry for knowledge, and have hit the jackpot with your teachings. Thanks mate. JOHN from Australia.

[@nota8386]

This and your new leg workout are some of your best videos💪

[@donwalden6527]

Love watching strict form. And seeing Mojo!

[@richardvalentine6281]

Thank you for sharing Mark. I greatly appreciate it. 👍

[@jeanc4431]

Did a chest/back wo this morning. Was exhausted, barely couldn’t talk. Boys it feel great !!! Keep up the good work Mark. 👍

[@meangenemiller3362]

You define a super set! I have always done super sets, from age 13! I am 56 and getting back into bodybuilding.

[@stevejanowiak1982]

GW killing it in the gym!!

[@wbworkout]

Amazing workout. I can't wait to try it. Yor rock Mark~ Thank you so much.

[@rockyroad3859]

Cool alright sounds good I like the workout!!

[@stu77t68]

Hi what is weight off heavy dumbbell 💪 and what is weight off light dumbbell bells 🇬🇧 thanks

[@johnlant1730]

Another gem Mark! Thank you!

[@chipmhandle]

What is the dumbbells setup, where can I get that???

[@nicolascharalambous6298]

Great workout I have been doing this type of workout for years. Great way to get in a workout in short amount of time 🏋️‍♀️🏋️‍♀️🏋️‍♀️. I substitute overhead tri extensions for the band tri pull down.

[@meangenemiller3362]

I never rest between sets. It’s worked for me. Get in and get out, was always my Philosophy. I do not have to work out for two hours to get what I want unless you’re a professional bodybuilder.

[@marcconnelly5652]

I think you're supposed to rest at least a minute or more between sets so your muscles can rest and recover

[@meangenemiller3362]

@@marcconnelly5652 I let them rest when I go to sleep, and a day without a workout. It’s what works for me.

[@richardmapp7276]

Ok maybe really good it what about people who don't have a home gym,help us,,,thanks,love your instruction..

[@jeffosbornes7167]

Love the routine, can it be done with tri-cons instead of 10 reps?

[@adamlimbach6756]

Of course, don’t get bogged down in such minutiae details. Best workout is the one you enjoy and will do consistently.

[@oldnatty61]

You understand tri-con sets are BS right? These guys are the V-Sherd of the 40 and over world.

[@didgeridooblue]

What brand of switchable dumbbells do you use?

[@suicycomotherfucker]

Nice workout Mark. Do you increase weight with each circuit or are you keeping the weight the same each round?

[@TheIndianscout]

Which adjustable dumbells do you use?I am looking to buy a pair.

[@Nigel__]

He uses Core Fitness dumbbells.

[@oldnatty61]

Don't get adjustable unless you truly have no room. Get a iron hex.

[@nicolascharalambous6298]

Mark what bands do you use. I am in need of new bands. Thanks.

[@oldnatty61]

Get bodylastics.

[@RockyFturnup]

You're Awesome Mark! Thank you for this routine!

[@jimfort1766]

Will this burn fat as well?

[@didgeridooblue]

Burning fat is mostly related to effort expended and diet intake. Any exercise has the potential to burn fat.

[@oldnatty61]

Some. But not as much as when I fix it. See. above.

[@Nigel__]

This is a fantastic workout. Very intense and will get you sweating in no time.

[@dennissavage4007]

What about the love muscle.

[@oldnatty61]

Exactly! See above. I'll fix it.

[@chipmhandle]

Thanks Mark! I do your chest circuit all the time! Time for a change… next time thx

[@oldnatty61]

OK let's fix this and make it something of value for older none TRT cheaters (and all other natty's that want to look jacked, but also be able to perform jacked). If you want ideas for modifications reachout. Work from biggest to smallest. Arthur Jones and Dr. Ken taught us that. On intensity days rest is not allowed (another thing Arthur jones & Dr. Ken taught us). Squat/db row/db chest press/squat/tri push down/db curl/squat/lat pulldown/db shoulder press...repeat. If you're training for a "pump" you got no clue.

[@meangenemiller3362]

I am old school 😂👍🇨🇱

[@lexfauser3009]

😀😁🤩🥰😍❤👍👏💪🏋‍♂️

[@meangenemiller3362]

People that stay in the gem for 2hr’ are just wanting attention. If you work out correctly you won’t be able to lift 1lb. After 30min.

[@richardgosselin9548]

Do you do drop sets? Circuit training?

[@meangenemiller3362]

@@richardgosselin9548 no

[@Nigel__]

Many of those who stay in the gym for 2 hours are trying to check out women’s asses.

[@MarekArawn]

@@Nigel__ Not only women's... LOL! ;)