Free Upper Body Workout Plan Template
Upper Body Workout Plan
Prepared by: [Your Name]
I. Introduction
Welcome to your personalized Upper Body Workout Plan created by [Your Company Name]. This plan is designed to help you build strength, increase muscle mass, and improve overall upper-body fitness. Consistency and proper form are key, so let's get started!
II. Warm-Up
|
Exercise |
Sets and Reps |
|---|---|
|
Arm Circles |
2 sets of 15 reps (both directions) |
|
Shoulder Rolls |
2 sets of 10 reps (both directions) |
|
Neck Stretches |
2 sets of 10 reps (both sides) |
|
Rotator Cuff Warm-up |
2 sets of 15 reps |
III. Main Workout
A. Chest Exercises
|
Exercise |
Sets and Reps |
Rest Between Sets |
|---|---|---|
|
Bench Press |
4 sets of 8-12 reps |
60-90 seconds |
|
Incline Dumbbell Press |
3 sets of 10-15 reps |
60-90 seconds |
|
Chest Flyes |
3 sets of 12-15 reps |
60-90 seconds |
B. Back Exercises
|
Exercise |
Sets and Reps |
Rest Between Sets |
|---|---|---|
|
Pull-Ups |
4 sets of 6-10 reps |
60-90 seconds |
|
Bent Over Rows |
3 sets of 10-12 reps |
60-90 seconds |
|
Lat Pulldowns |
3 sets of 12-15 reps |
60-90 seconds |
C. Shoulder Exercises
|
Exercise |
Sets and Reps |
Rest Between Sets |
|---|---|---|
|
Overhead Press |
4 sets of 8-12 reps |
60-90 seconds |
|
Lateral Raises |
3 sets of 12-15 reps |
60-90 seconds |
|
Front Raises |
3 sets of 12-15 reps |
60-90 seconds |
D. Arm Exercises
|
Exercise |
Sets and Reps |
Rest Between Sets |
|---|---|---|
|
Bicep Curls |
4 sets of 10-15 reps |
60-90 seconds |
|
Triceps Dips |
4 sets of 8-12 reps |
60-90 seconds |
|
Hammer Curls |
3 sets of 12-15 reps |
60-90 seconds |
IV. Cool Down
|
Exercise |
Sets and Reps |
|---|---|
|
Chest Stretch |
2 sets of 30 seconds hold |
|
Shoulder Stretch |
2 sets of 30 seconds hold |
|
Triceps Stretch |
2 sets of 30 seconds hold |
|
Bicep Stretch |
2 sets of 30 seconds hold |
|
Upper Back Stretch |
2 sets of 30 seconds hold |
V. Workout Schedule
Weekly Layout
|
Day |
Workout |
|---|---|
|
Monday |
Chest and Triceps |
|
Wednesday |
Back and Biceps |
|
Friday |
Shoulders and Arms |
VI. Additional Tips
-
Progression: Increase weights gradually to avoid plateaus.
-
Rest and Recovery: Ensure you have rest days in between workouts to allow muscles to recover and grow.
-
Nutrition: Eat a balanced diet with adequate protein to support muscle growth.
-
Hydration: Drink plenty of water before, during, and after your workout.
-
Form and Technique: Focus on proper form to prevent injuries and maximize results.
This Upper Body Workout Plan was prepared by [Your Name]. You can reach [Your Name] at [Your Email] for personalized queries.
