Upper Body Home Workouts
General
Beginner
None
Plan Details
The Upper Body Home Workouts routine by XavierLiftz is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
This Program is designed for those fellow lifters who either don't have access to a gym or those who prefer Home Lifts, It's specifically programmed around movements for those who aren't fortunate enough to have a whole gym setup all you will need is your basic dumbbell,barbell and bench too complete the following workouts, this program will ensure that you'll get the most results out of your home workouts for building a upper physique. Get innovative most of the movements can be done with one equipment if something else comes to mind feel free to alternate it to what works best for you!
Routine detail
Mon
Compound/Chest & Shoulder
Est. 0 min
8 exercises
Push-Up
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Barbell Military Press (Seated)
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Tue
isolation/Full Arm
Est. 0 min
7 exercises
Barbell Reverse Curl
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 12 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Wed
Compound/Full Back
Est. 0 min
7 exercises
Barbell Rear Military Press
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Thu
Compound/Chest & Shoulder
Est. 0 min
7 exercises
Barbell Military Press (Seated)
3 Sets x 12 Reps
Barbell Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Fri
isolation/Full Arm
Est. 0 min
7 exercises
Barbell Reverse Curl
3 Sets x 12 Reps
Bench Dip
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Sat
Optional:Full Core
Est. 0 min
6 exercises
Plank
3 Sets
Sit-Up
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Mountain Climber
3 Sets x 12 Reps
V-Up
3 Sets x 12 Reps
Scissor Kick
3 Sets x 12 Reps
