Muscle Builder (upper A)

Reps listed for each exercise are top of range. Minimum is two less. If reps specify 10 then range should be 8 to 10 reps and when you can do 10 all sets then increase weight. Look at the website for complete & informative description. From http://www.aworkoutroutine.com/the-muscle-building-workout-routine/

Exercises

Set 1: 1 round

Get Ready

30 seconds

Set 2: 1 round

Get Ready

15 seconds

Barbell Bench Press Warmup

6 minutes

Rest

1 min 45 secs

Set 3: 3 rounds

Get Ready

15 seconds

Barbell Bench Press

8 reps

Rest

2 minutes

Set 4: 1 round

Transition To Rows

15 seconds

Set 5: 1 round

Get Ready

15 seconds

Weights: Light

Warmup Rows

6 minutes

Rest

1 min 45 secs

Set 6: 3 rounds

Get Ready

15 seconds

Rows

8 reps

Rest

1 min 45 secs

Set 7: 1 round

Transition To Incline Dumbbell Press

30 seconds

Set 8: 3 rounds

Get Ready

15 seconds

Incline Dumbbell Bench Press

10 reps

Rest

1 min 15 secs

Set 9: 1 round

Transition To Lat Pulldown

25 seconds

Set 10: 3 rounds

Get Ready

15 seconds

Cable Lat Pull Down

10 reps

Rest

1 min 15 secs

Set 11: 1 round

Transition To Lateral Raises

25 seconds

Set 12: 2 rounds

Get Ready

15 seconds

Dumbbell Lateral Shoulder Raises

12 reps

Rest

45 seconds

Set 13: 1 round

Transition To Tricep Press Down

25 seconds

Set 14: 2 rounds

Get Ready

15 seconds

Cable Tricep Push Down

12 reps

Rest

45 seconds

Set 15: 1 round

Transition To Dumbbell Curl, Ten To Twelve Reps Each Side

25 seconds

Set 16: 2 rounds

Get Ready

15 seconds

Dumbell Curls

24 reps

Rest

45 seconds

Set 17: 1 round

Great job! Don't Forget To Log This!

5 seconds

Related Workouts

Top Workout

41 mins 16 secs, Moderate

Mass Builder

2 minutes, Intense

Upper Body Build-up

20 mins 42 secs, Moderate

Workout A - Upperbody

38 minutes, Moderate

Upper Body At Gym 2.0

23 mins 42 secs, Moderate

Upper body

16 minutes, Moderate

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

Buy Now

Workouts with the same Equipment

Beginner Weight Training: Workout A

25 mins 35 secs, Moderate

Push Day II

52 mins 45 secs, Intense

4 Day PPLV Push Intermediate (Karen)

46 mins 59 secs, Moderate

WARR PHYSIQUE - Muscle Building (Chest/Triceps)

32 mins 20 secs, Moderate

A BETTER CHEST WORKOUT: MID CHEST

22 mins 45 secs,

A BETTER CHEST WORKOUT: MID CHEST 2

24 mins 18 secs,