Upper Body Workouts That You Can Practice 2 Times A Week
If you are looking to build muscle or simply strengthen your upper body, try the following 14 upper body workouts.
These moves are specifically tailored for all your muscle groups and will build your confidence regarding your strength and general fitness level.
Pair these upper body workouts with a protein and carbs oriented diet plan and enjoy the results.
Your upper body workouts will be split between 2 versions that you can practice 2 times a week with a 2-3 days rest period.
Upper Body Workouts For First Day
Here are 7 upper body exercises for the first day of your workout:
1. Pull-Ups
Do 3 sets of 6-8 reps of pull-ups (wide grip or close grip) with 2-3 minutes rest between sets.
Use an overhand grip and if you can’t do pull-ups yet, try assisted pull-ups or negative pull-ups till you can get enough strength to switch to regular ones. When you’ve reached the point where you can do 3 sets of 8 pull-ups, add some weight so you can progress even further.
2. Barbell Shoulder Press
Do 3 sets of 6-8 reps with 2-3 minutes rest between sets.
Opt for seated barbell presses, or even dumbbell presses if the barbell is too heavy at first and make sure to press in front of you and not behind the neck.
3. Seated Cable Row
Do 3 sets of 8-10 reps with 1-2 minutes rest between sets.
The seated cable rows should be ideally done with a neutral grip, which means the hands should be facing each other.
4. Dumbbell Bench Press
Do 3 sets of 8-10 reps with 1-2 minutes rest between sets.
5. Dumbbell Flyes
Do 2 sets of 10-12 reps with 1-minute rest between sets.
You can do this exercise on a flat or low incline bench, but a cable fly can work as well.
6. Barbell Curls
Do 2 sets of 10-12 reps with 1-minute rest between sets.
It’s best to do the barbell curls with an EZ curl bar since it is less stressful on your wrists and elbows, but any other curl will be fine.
7. Skull Crushers
Do 2 sets of 10-12 reps with 1-minute rest between sets.
Use an EZ curls bar or 2 dumbbells with palms facing each other. This exercise should be performed on a flat bench or a decline one.
Upper Body Workouts For The Second Day
Here are 7 more exercises to work your upper body on the second day of the workout:
1. Bench Press
Do 3 sets of 6-9 reps, with 2-3 minutes rest between sets.
You should have a spotter for this exercise and it is meant to be performed on a flat bench.
2. Rows
Do 3 sets of 6-8 reps with 2-3 minutes rest between sets.
Any type of horizontal pull meaning back row exercise will be fine.
3. Incline Dumbbell Press
Do 3 sets of 8-10 reps with 1-2 minutes rest between sets.
Make sure the bench is inclined to 30 degrees or slightly less.
4. Lat Pull-Downs
Do 3 sets of 8-10 reps with 1-2 minutes rest between sets.
Opt for an underhand grip (your palms will face you) or a neutral grip (palms face each other) and make sure to never do the lat pull-downs behind your neck.
5. Lateral Raises
Do 2 sets of 10-12 reps with 1-minute rest between sets.
You can choose between seated or standing dumbbell raises, one arm at a time or both together, or you can go for cables.
6. Triceps Press-Downs
Do 2 sets of 10-12 reps with 1-minute rest between sets.
You can try any type of handle you like best on a cable press.
7. Dumbbell Curls
Do 2 sets of 10-12 reps with 1-minute rest between sets.
Do each version once a week and you will be sure to work your upper body (chest, back, shoulders, biceps, and triceps). Keep increasing the weight and watch your strength reach new peaks.
Bonus point, these are some great upper body workouts for both men and women.
