Upper Body

Chest, back, shoulders, abs, biceps and triceps are all part for your upper body. Train your entire upper body with below workouts. Some of then only use bodyweight while others use Dumbbells and Barbells.

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Upper Body

P.H.A.T Upper Body Power

This is the first workout in the Training Program P.H.A.T made by Layne Norton. Instead of focusing on strength or muscle growth like most other program P.H.A.T targets both. This is the power or strength part in the program and today we will fokus on upper body with big heavy lifts.
When doing Chins/Pull Ups you can use extra weights if it is too easy to perform your reps. If it is too hard you can use resistance bands as assistance.
If you can access an EZ barbell please use it when doing Barbell Curls.

Disco Friday

Yes, we know it is a bit stupid and wrong to train Disco Friday but it is fun and it is Friday so let´s GO! In this workout you will not be doing any leg or back training. It is all about front end filling out the T-shirt! Shoulders, biceps, chest and neck is on the meny tonight. You will be doing drop set to get the pump going. Have fun, after all it is Friday

Improve your Chins 1B

Second workout in “Improve your Chins 1” training program that will help you become significantly stronger and better at Pull-Ups in six weeks. Chins or Pull-Ups is a relatively heavy and challenging exercise where you hang in a railing and pull up your body with your arms and back until the chin is over the railing. There are several variations of chins/pull-ups—hands towards or away from you, narrow or wide grip. You should train all the different ways during this program, vary how you grip from workout to workout. The hands against you will train your biceps a little more, and they are therefore easier to do than the hands away from the body. You will finish this workout by just hanging on to a Chin Bar for three minutes, that al long time…. Take all the breaks you need.

Improve your Chins 1A

First workout in “Improve your Chins 1” training program that will help you become significantly stronger and better at Pull-Ups in six weeks. Chins or Pull-Ups is a relatively heavy and challenging exercise where you hang in a railing and pull up your body with your arms and back until the chin is over the railing. There are several variations of chins/pull-ups—hands towards or away from you, narrow or wide grip. You should train all the different ways during this program, vary how you grip from workout to workout. The hands against you will train your biceps a little more, and they are therefore easier to do than the hands away from the body. You will finish this workout by just hanging on to a Chin Bar for three minutes. This is a long time so take all the breaks you need.

Beginner Step 2: Upper Body

This workout is for upper body in the program “Beginner Full Body 2”. We are now moving out of the machine park and running with free weights. The goal with this is to get stabilizing muscles and get a better, more natural movement pattern. We add more of the so-called compound exercisesThis workout is for upper

4 Weeks of Hell Day 17

Upper Body day. Always do one set with light weights before you lift heavy in every singel exercise. This is good for the joints and muscles. This workout has 2 super sets but also two exercises that you should perform to the max. 1. Do as many Dips as you possibly can before the rest. If needed use weight to make it more difficult or the help of resistance bands. 2 The Plank. The other exercise that you should maximize is the Plank. Hold the firm position for as long as you can.

4 Weeks of Hell Day 2

Shoulders, Chest and Abs day. Warm up for 5 min. This workout includes 3 super sets meaning you do not rest between the exercises. First do all the reps in one exercise and then directly start the second exercises. After all the exercises in the super set are done you rest before starting with exercise one again. Two of the super sets have 2 exercises and one has four. It is important that you prepare all the weight for the super sets in advance. You want tempo when doing super sets not spending time on adjusting weights. övningen du sen skall utföra. Detta för att förbereda muskler och leder, samt för att minska risken för
skador. Även dag 2 innehåller 2 superset, ingen vila mellan första och andra övningen alltså! Vi gör även 4 övningar samtidigt. 1 set Face Pull, kort vila sen sen Hantelpress, kort vila sen Cable Cross overs, kort vila och till sist dips. Därefter vilar du länge innan du startar med Face Pull. Totalt 4 varv

Improve your Chins 2B

This workout is all about the exercise Chins/Pull Ups. Choose one of the three movement static hold, negative and 60% amount. You will do this movement for 10 whole sets. Every new set starts on the minute.

Improve your Chins 2A

This workout is for people who perform 5 strict chins or pull ups in a row and want to further improve their strength in that exercise. Use resistance band if the amount of chins is too heavy and weights if it is too easy. Use resistance band if the amount of chins is too heavy and weights if it is too easy.

High Intensity Upper Body

Upper body workout with supersets. In our high-intensity strength training, you will combine a strength exercise with a fitness or muscle endurance exercise. This means that you will be exhausted, and it will be a challenge to perform the exercises with the correct technique. You should therefore have trained for a while and have good technique before embarking on this program.