4 Simple Upper Body Weight Lifting Routines To Pack On Muscle

 Weight Lifting Routine - Man Measuring Chest With Tape Measure

You want a weight lifting routine that has your chest and biceps popping out of your shirt.

You’ve tried lots of programs before and none of them are giving you the results you want.

Whether it was the routine or the follow through that was the problem, it’s time you get the results you desire.

Check out the program below to get you started to a chest and arms you want to show off.


The 2 Upper Body Weight Lifting Routines

To build size you’re going to perform:Weight Lifting Routine - Arnold Flexing Bicep

  • 3 sets of each exercise
  • 8-12 repetitions
  • 30-90 seconds rest between sets

The last rep or two should of each set should be very difficult to complete.

If you need a partner to help with the last reps that’s even better as you can get some forced repetitions out.

The weight lifting routine should be performed at max twice a week with at least two days of rest between each workout of the same muscle groups.

You’re going to completely exhaust each muscle group each workout so you’re going to need the rest.

Workout #1


  • Decline Barbell Bench Press
  • Flat Barbell Bench Press
  • Dumbbell Chest Flyes
  • Decline Pushups (feet on bench)
  • Close Grip Bench
  • Dips
  • Skull Crushers

The decline pushups are going to be your burnout set for your chest.

Perform 2 sets at the end of your chest exercises for maximum repetitions to really get that pump in your chest.

Workout #2


  • Wide Grip Pullups
  • Bent Over Barbell Rows
  • Seated Cable Rows
  • Reverse Machine Flyes
  • Dumbbell Curls
  • Seated Concentration Curls
  • Curl Bar Preacher Curls
  • Standing Barbell Curls

The standing barbell curl is going to be your burnout set for your biceps.

  • Perform one repetition then rest for one second.
  • Perform two repetitions then rest for two seconds.
  • Repeat until you get up to 10 reps then work your way back down.

The reverse machine flyes are going to be your burnout set for your back.

  • Perform maximum amount of reps at a fairly light weight but is still challenging.
  • Lower the weight and repeat for max reps.
  • Lower the weight one last time and repeat.


Variations To The Above Weight Lifting Routines

Below I’m going to provide some different exercises to switch in and out of each of the two workouts above.

Variation is the key to building large muscles during weight training.

Over time your muscles will adapt to the weight lifting routine and won’t respond the way you would like.

You may initially see large gains in strength and size but eventually your muscles will be accustomed to the same workouts.

In order to surpass these plateaus you need to make sure you switch up your weight lifting routine just a little bit.

All you have to do is:

Switch out the exercises from time to time
Switch from barbells to dumbbells on exercises
Alter your grip width or angle

Any one of these can help improve your workout by keeping your muscles guessing.
Weight Lifting Routine - Arnold Tricep Extension


  • Decline Barbell Bench
  • Incline Barbell Bench
  • Flat Dumbbell Bench
  • Cable Flyes
  • Stability Ball Pushups (feet on ball or hands on 2 balls)
  • Dumbbell Kickbacks
  • Rope Pull Downs
  • Cable Kickbacks


  • Back Extensions
  • Good-Mornings
  • RDL’s
  • Chinups
  • One Arm Preacher Dumbbell Curls
  • Standing Hammer Curls
  • Standing Two Hand Cable Curl (with a bar)



Follow each weight lifting routine above and keep it consistent.

If you continue working out week in a week out you will see great results.

Just make sure you:

  • Vary your workouts
  • Give your muscles enough rest

  • Willie

    im going to try this its a good workout for me and i will let you know what the out come is

    • http://www.total-weight-training.com Alan Koger

      Hey Willie,

      I’m glad you like the workout let me know how it goes.

      Best of luck!

    • Damian

      So ?

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