How to Build Upper Body Muscle for Spring Break

Step 1

We are going back to our spring break workout. Your first lifting day is going to be legs. You are going to want to give yourself a day break between in and then do that with the cardio. So, you are going to have the break with the cardio.

Step 2

Now we are going to go into chest, triceps, and shoulders. This is going to be your second lifting day in your spring break workout. So, this is all from week to week so from Sunday to Saturday and then it would start over again.

Step 3

So, you are going to start with regular bench press. You are going to do three sets. 10-12, those are going to be your reps. You are going to the entire workout with higher reps. Less break in between. Like I the said in the last workout, its going to be 30-45 seconds. You are going to want to bring your heart rate up, burn fat and really bring out the definition for spring break. That is the goal here, as much definition as possible, because you probably going to be partying, so you are going to want to have as much definition and more than likely be drinking a spring break.

Step 4

So, you are going to want to start with chest and your are going to want to start with bench press. You are going to do three sets, 10-12 reps each. Then you are going to go into close-grip bench press. If you are not familiar with that; you are going to bring your hands in to about here, and you are going to go down and up. That's really going to work the triceps and your inner chest. So, you are going to want to do three sets of that, 10-12. You are going to have to go light on the weight. If you have never done these before, definitely lower the weight because its a lot harder to do. Make sure there is no pain in your wrist. If there is a little pain in your wrist, widen it out a little bit and see if there's no pain there. But when you are first starting this, you are going to definitely want to go lighter. Just to test it. have a spotter with you as well because your triceps can give out.

Step 5

Next thing you go to is incline bench press. You are going to do 3 sets, 10-12. You are really just going to burn out your chest, these first three exercises are really going to burn out your chest.

Step 6

Then you are going to go into tricep push-downs, 3 sets, 10-12 with a little break in between and in between exercises, you can take a minute break - if you are really out of breath and your heart rate is really up. But in between sets, 30 seconds and 45 seconds really get that heart rate up. You want to focus on that to really burn the fat. So, after tricep push-downs, and you can do straight bar or the cambered bar, whichever one you prefer, you can switch it up, which is what I like to do.

Step 7

Then you are going to go into military presses. So, you can do that. Now you can do it with dumbbells or the you can do it with the straight bar. And you are going to do 3 sets, 10-12, then you are going to do the raises, lateral raises. I do one arm at a time, you can do two arms at a time. Grab dumbbells for that, and go with a weight that you are able to do 10-12 with on each arm. That is going to burn the shoulders after the militaries.

Step 8

And after that, what you are going to want to do is the cable, cable flies. I like to go high pullies, so you want to put the, basically the cables at a high point and come down lie that. Now, what that's going to do is... I like to go back as far as possible to get a good stretch and come down an hold it for a second, and then do it again. If you have to go with a lighter weight to do this, you are going to want to do it so the form is correct. Since these are cables, the form is very important. And you are going to get a good stretch, its really going to bring out details and definition in your chest as well as work the shoulders a little bit - the front shoulders.

Step 9

So, you are going to want to do that. And that's really if you want to do anything for burnout for your shoulders you can go into that next. So, if you want to burn out, then do two arms, dumbbell raises on that to really burn it out. If you feel that you are not burnt out, then you can go in to do another another set to really fee fatigue in the muscles and then go home and get some rest.

Step 10

And the final stage, we are going to go into back and biceps for the last day and you should be doing all the ab workouts and all the cardio in between legs and the chest and then we are going to go into back and biceps. So, make sure you are doing everything, putting it together so you can be the perfect package for Spring Break.