If you want a couple of highly effective upper body workouts designed for the sole purpose of making your muscles bigger, Let’s get started.
The upper body workouts assume that you’re following an upper/lower split. This involves working all the major muscle groups for the upper body in a single workout.

For a lot of people, especially if you’re just getting started lifting weights, a program like this will work just fine.

You do the same upper body workout twice a week, and focus on improving your workout performance over time, either by doing more reps with the same amount of weight, or lifting a heavier weight for the same number of reps.

However, I think you’ll see better results using different weights and rep ranges, rotating between heavy and light upper body workouts. The first upper body workout might involve heavy weights and lower reps, while workout two would consist of lighter weights and higher reps. This approach has been shown, in some studies at least, to accelerate muscle growth compared to sticking to the same rep range.

Gonna highlight the levels again for those who haven’t heard:⠀
LEVEL 1: Beginners / Intermediate (0-3yr) – 45 minute workout max. If you only complete through Level 1, it is still a complete workout!
LEVEL 2: Intermediate / Advanced (3-5yr) – 45-60 minute workout. If you only complete through Level 2, it is still a complete workout!
LEVEL 3: SHREDDER! (5yr+) – 60-90 minute workout. If you complete through Level 3, you’re an ABSOLUTE LEGEND.

Athlete model – Brian DeCosta @briandecosta
– www.briandecosta.com
– www.facebook.com/BrianDeCostaFit/
– www.youtube.com/user/atsoced14