Workout Routines

The New Bodybuilding Workout: Gain massive upper-body muscle on day 1

Give your body a wake-up call with chinups, bench presses, dips, and a whole lot more, courtesy of this classic chest/back split workout.

by
Man performing barbell bench press
Westend61 / Getty
Westend61 / Getty
Duration 30
Exercises 7
Equipment Yes

Let’s be honest: Who doesn’t want a body like Arnold Schwarzenegger or Lou Ferrigno? Chances are, if you’ve spent a decent amount of time in the gym, you’ve dreamed of having the chiseled body of these bodybuilding legends. Of course, many people are terrified by the prospect of spending hours of training each day to build up their muscle to that kind of level.

Not you, of course—you're ready to make the commitment to a better body. And that starts now.

This workout—the first in our New Bodybuilding Workout series—is designed to provide a short but intense mass-building session to target your upper body and stimulate your muscles to get results you never thought were possible.

Directions:

Exercises without a letter are done as straight sets—complete all the sets and then move on to the next exercise. Exercises marked with a letter (6A and 6B, for example) are done in sequence. Perform one set of A, then one set of B, then rest. Repeat for all the prescribed sets.

For more bodybuilding workouts:

Check out the timeless bodybuilding plan, the CrossFit-bodybuilding hybrid training program, and the old-school bodybuilder's chest and back workout.

Today's Workout The New Bodybuilding Workout: Day 1

Exercise 1.

Bentover Row You'll need: Barbell How to
Bent Over Row  thumbnail
5 sets
5-6 reps
30 sec. rest

Exercise 2.

Chinup You'll need: Pullup Bar How to
Chinup thumbnail
3 sets
6-8 reps
30 sec. rest

Exercise 3.

Bench Press You'll need: Barbell How to
Bench Press thumbnail
5 sets
5-6 reps
-- rest

Exercise 4.

Dip You'll need: Dip Station How to
Dips thumbnail
3 sets
8-10 reps
30 sec. rest

Exercise 5.

Shoulder Press You'll need: No Equipment How to
Shoulder Press  thumbnail
3 sets
8-10 reps
30 sec. rest

Exercise 6A.

Triceps Pushdown You'll need: Elastic Band How to
Triceps Pushdown thumbnail
3 sets
8-10 reps
0 sec. rest

Exercise 6B.

Barbell Curl You'll need: Barbell How to
Barbell Curl thumbnail
3 sets
8-10 reps
30 sec. rest
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