Weight Training
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What is the best routine for building a large upper body?
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Why just a large upper body? In fact, lower body workouts can contribute to the growth of your upper body. For instance, squats release testosterone more than any other exercise. Testosterone is the body's most effective body building hormone. So don't count out the lower body. Remember, the body is symmetrically one.
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There are two excellent exercises for building a large upper body. The first one is the barbell pullover, the other the dumbbell pullover. You will need a flat bench to perform these exercises. The result is lats which V so much you will be able to fly. It also works the traps as well as the upper chest. Barbell pullovers- lie along the length of the bench so your traps are slightly over one end and wrap your legs around the bottom legs of the bench. With a curly bar loaded up and your thumbs not wrapped around the bar but pressing against your index fingers, lower the weight back behind your head and pull back up following a circular arcing (or circular) motion. Your hands should be on the two inner curls of the bar otherwise your chest will get worked more than your lats. Next, grab a dumbbell and lie across the width of the bench, again so your traps are slightly over the edge (I think that this is the best exercise for a good upper body workout). Grip the dumbbell so your thumbs wrap around the bar and lower it back reaching out as far as possible. Follow the path that you took on the way down back up then repeat. These are hard exercises to explain unless someone is showing you in person. So if you are not sure of something, ask a gym instructor. These two exercises are neglected by a lot of people, but are very effective when performed properly. I have gained 60 pounds in 14 months of weights drug free believe it or not, and will give you my upper body routine if you can handle it.
(1) 3 sets 10 bench press*
(2) 3 sets 10 close grip bench press*
(3) 3 sets 10 barbell pullovers*
(4) 3 sets 10 dumbbell pullovers*
* Note: I repeat these exercises again in the week but of reps between 3 and 6. This won't apply to you for the exercises that you do not do in my program. I take it that you do bench press, so you can do heavy if you wish. Reps of 3-6 aren't really effective unless you already have built up some strength.
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