Some more workout example sessions for you here. We have two sessions focused upon muscle gain working different parts of your upper body:
Session A (shoulders & triceps)
Warm – Up 10 min – run, row, cross trainer – try to do something different each time
SHOULDERS
Light – warm up
Lateral Raise x 10
Front Raise x 10
Rear Raise x 10
X 3
Shoulder Press (Arnold press- see youtube for video)
Heavy as you can with the given amount of reps
1 x 15 followed by a light set/s of dumbbells to failure
1 x 12 followed by a light set/s of dumbbells to failure
1 x 10 followed by a light set/s of dumbbells to failure
TRICEPS
Tricep Pushdowns 2 SETS (drop sets to failure) – 15 reps then drop the weight and get a lighter one for another 10 reps then repeat(change to a lighter weight) for another 5 = one set
Skull Crushers (lying on back)(e-z bar) – 15 – 12
Dips – 1x 10, 1x 8
Cool down – 10 min Row
Session B (chest & back)
Warm – Up 10 min – run, row, cross trainer – try to do something different each time
CHEST
Dumbbell Chest Press (FLAT) – hold dumbbells as if they were a straight bar
1 x 15 followed by a light set of dumbbells to failure or press ups to failure
1 x 12 followed by a light set of dumbbells to failure or press ups to failure
1 x 10 followed by a light set of dumbbells to failure or press ups to failure
Cable Cross Overs
1 x 15 followed by press ups to failure
1 x 12 followed by press ups to failure
1 x 10 followed by press ups to failure
BACK
Pull Ups/Downs
1 x 15
1 x 12
1 x 10
Seated Row
1 x 15
1 x 12
1 x 10
Hyperextensions – you can do them on the floor or on a stability ball
x 3 SETS to Failure
Cool down – 10 min Row
These are two tough but highly beneficial muscle gaining workouts. Clearly you wouldn’t do these sessions straight after each other as they are very intense. If you find you are struggling just lower the weights, rather than performing cheap reps.
Keep up the good work