Ausbb Workout Routine - Upper Body
Please check out our Exercise Database to learn how to do any type of workout as well.
For this week, we are going to focus on doing upper body on one day and then doing lower body on another. You will also do a full body workout (both upper body and lower body) on one day. Repeatedly doing seperate muscle groups each day can cause muscular adaptation and may prevent proper strength and muscular gains. Bringing variety to your routine can help you break this plateau and shock your muscles to new growth. You will focus on doing mainly compound workouts because they are more effective for building quality muscle mass and provide more of a cardiovascular workout. You will do both high reps (15 reps) and lower reps (6 reps) to focus on both endurance training and strength training. Make sure you warm up with 3-4 sets, gradually increasing the weight, before you start your working sets.
In this Ausbb Workout Routine we will be working the upper body with compound exercises. Make sure you increase the weight as your reps decrease (and vise-versa).
1) Barbell Bench Press
Most gyms have benches specifically designed for the bench press and its variations. Lie flat on one of these benches with your feet firmly on the ground. The bar should be resting on the bench's rack.
Lift the bar off the rack and hold it above your chest in the starting position. Lower the bar down until it touches your chest. Hold this position briefly and make sure you have complete control of the bar. Now raise the bar up to the starting postion.
Return the bar to the rack after you've completed your set.
[ame="http://www.youtube.com/watch?v=o3lpSXRt7dA"]How to Do a Barbell Bench Press - Men's Health - YouTube[/ame]
2) Deadlift
Holding the barbell (or two dumbbells at your side), keep your arms straight and knees slightly bent.
Slowly bend at your hip joint, not your waist, and lower the weights as far as possible without rounding your back, which should remain straight. Make sure you keep your spine neutral with a natural low-back arch, with shoulders down. Looking forward, not at the ground, will help you avoid rounding your back.
Keep the barbell close to your legs, almost touching them.
Squeeze your glutes to pull yourself up at a quicker pace than it took to bend down (Tim recommends that beginners take four seconds to bend down and two seconds to pull up). Don't use your back and do not round your spine.
You should be using a weight where you can do three sets of 12 to 15 reps before fatiguing your muscles — but remember that you should be able to still do the move correctly on your last rep.
https://www.youtube.com/watch?v=IkSdpTclTmM
3) Military Dumbbell Shoulder Press
While sitting on a bench, hold a dumbbell in each hand on top of your thighs.
Raise the dumbbells to shoulder height one at a time by kicking upwards with your thighs to create momentum and move the weights into position. As you raise the dumbbells, make sure to rotate your wrists so your palms are facing forward. This is your starting position.
To begin the lift, exhale and push the dumbbells upwards until your arms are fully extended. At the top of the repetition, try to bring the dumbbells as close as you can without them actually touching.
Pause for a moment, then inhale and slowly lower the weight back to the starting position.
Repeat for the recommended amount of repetitions.
https://www.youtube.com/watch?v=C-TjVJoI7D0
4) Bent Over Barbell Row
Stand with your feet shoulder width apart, slight bend in the knees, and holding a barbell in front of you so your palms are facing you and hands are slightly wider than shoulder width apart.
Bend at the hips to lower your upper body until your torso is almost parallel to the floor. Be sure to keep your abs tight and back straight (do not round it).
Exhale as you pull the barbell up to your bellybutton. Inhale as your lower the barbell by extending your arms.
https://www.youtube.com/watch?v=uaw-Up9Fkcg
5) Close Grip Bench Press
Lie on the bench with your eyes directly under the barbell, and feet flat on the floor on either side of the bench. Hold the barbell shoulder width apart, and lift the barbell out of the racks.
Inhale as you lower the barbell straight down towards your chest (not above your face), keeping your elbows in by your sides.
Exhale as you press the barbell back up by straightening your arms (don't lock your elbows).
https://www.youtube.com/watch?v=-wxf8TaSjGY
6) Weighted Dips
Set up for the weighted tricep dip by adding some weight to a dip belt and securing it around your waist.
If you can, adjust the parallel dip bars in to around shoulder width.
Step up to the dip station and grasp the bars with your thumbs facing in.
Take your weight off the step so you're hanging with your arms slightly bent and legs crossed.
Keeping your body as upright as possible, slowly dip down until your shoulders are level with your elbows.
Push back up until your arms are almost straight, and then repeat.
Don't lock your elbows out at the top of the movement!
https://www.youtube.com/watch?v=h_qLxCGaeU8
7) Standing Barbell Curl
Standard front of the bar with your feet about shoulder width apart.
Grab the bar was an underhanded grip so that your grip is about shoulder width.
Stand straight up with your arms down at your sides and the bar resting across your thigh muscles.
Using only your bicep muscles, slowly curl the bar upwards until you reach about a 45degree angle.
Lower the bar down until it reaches about 1 to 2 inches from your thighs.
Repeat this motion slowly and deliberately.
Bodybuilding Exercises : Bodybuilding: Standing Bicep Barbell Curls - YouTube
8) Forearm Curl
Grasp a barbell at shoulder width apart using an overhand grip (palms facing down) and sit down on the end of a flat bench.
Rest the back of your forearms on the top of your thighs so that your wrists are just off the end of your knees.
Bending only at the wrists, let the barbell drop as far as possible. This is the starting position for the exercise.
Slowly raise the bar up as far as possible squeezing the forearm muscles at the top of the movement.
Pause, and then slowly lower the barbell back to the starting position.
Repeat for desired reps.
https://www.youtube.com/watch?v=Hb99wBkcQd0
Please check out our Exercise Database to learn how to do any type of workout
Please check out our Exercise Database to learn how to do any type of workout as well.
For this week, we are going to focus on doing upper body on one day and then doing lower body on another. You will also do a full body workout (both upper body and lower body) on one day. Repeatedly doing seperate muscle groups each day can cause muscular adaptation and may prevent proper strength and muscular gains. Bringing variety to your routine can help you break this plateau and shock your muscles to new growth. You will focus on doing mainly compound workouts because they are more effective for building quality muscle mass and provide more of a cardiovascular workout. You will do both high reps (15 reps) and lower reps (6 reps) to focus on both endurance training and strength training. Make sure you warm up with 3-4 sets, gradually increasing the weight, before you start your working sets.
In this Ausbb Workout Routine we will be working the upper body with compound exercises. Make sure you increase the weight as your reps decrease (and vise-versa).
1) Barbell Bench Press
Most gyms have benches specifically designed for the bench press and its variations. Lie flat on one of these benches with your feet firmly on the ground. The bar should be resting on the bench's rack.
Lift the bar off the rack and hold it above your chest in the starting position. Lower the bar down until it touches your chest. Hold this position briefly and make sure you have complete control of the bar. Now raise the bar up to the starting postion.
Return the bar to the rack after you've completed your set.
[ame="http://www.youtube.com/watch?v=o3lpSXRt7dA"]How to Do a Barbell Bench Press - Men's Health - YouTube[/ame]
2) Deadlift
Holding the barbell (or two dumbbells at your side), keep your arms straight and knees slightly bent.
Slowly bend at your hip joint, not your waist, and lower the weights as far as possible without rounding your back, which should remain straight. Make sure you keep your spine neutral with a natural low-back arch, with shoulders down. Looking forward, not at the ground, will help you avoid rounding your back.
Keep the barbell close to your legs, almost touching them.
Squeeze your glutes to pull yourself up at a quicker pace than it took to bend down (Tim recommends that beginners take four seconds to bend down and two seconds to pull up). Don't use your back and do not round your spine.
You should be using a weight where you can do three sets of 12 to 15 reps before fatiguing your muscles — but remember that you should be able to still do the move correctly on your last rep.
https://www.youtube.com/watch?v=IkSdpTclTmM
3) Military Dumbbell Shoulder Press
While sitting on a bench, hold a dumbbell in each hand on top of your thighs.
Raise the dumbbells to shoulder height one at a time by kicking upwards with your thighs to create momentum and move the weights into position. As you raise the dumbbells, make sure to rotate your wrists so your palms are facing forward. This is your starting position.
To begin the lift, exhale and push the dumbbells upwards until your arms are fully extended. At the top of the repetition, try to bring the dumbbells as close as you can without them actually touching.
Pause for a moment, then inhale and slowly lower the weight back to the starting position.
Repeat for the recommended amount of repetitions.
https://www.youtube.com/watch?v=C-TjVJoI7D0
4) Bent Over Barbell Row
Stand with your feet shoulder width apart, slight bend in the knees, and holding a barbell in front of you so your palms are facing you and hands are slightly wider than shoulder width apart.
Bend at the hips to lower your upper body until your torso is almost parallel to the floor. Be sure to keep your abs tight and back straight (do not round it).
Exhale as you pull the barbell up to your bellybutton. Inhale as your lower the barbell by extending your arms.
https://www.youtube.com/watch?v=uaw-Up9Fkcg
5) Close Grip Bench Press
Lie on the bench with your eyes directly under the barbell, and feet flat on the floor on either side of the bench. Hold the barbell shoulder width apart, and lift the barbell out of the racks.
Inhale as you lower the barbell straight down towards your chest (not above your face), keeping your elbows in by your sides.
Exhale as you press the barbell back up by straightening your arms (don't lock your elbows).
https://www.youtube.com/watch?v=-wxf8TaSjGY
6) Weighted Dips
Set up for the weighted tricep dip by adding some weight to a dip belt and securing it around your waist.
If you can, adjust the parallel dip bars in to around shoulder width.
Step up to the dip station and grasp the bars with your thumbs facing in.
Take your weight off the step so you're hanging with your arms slightly bent and legs crossed.
Keeping your body as upright as possible, slowly dip down until your shoulders are level with your elbows.
Push back up until your arms are almost straight, and then repeat.
Don't lock your elbows out at the top of the movement!
https://www.youtube.com/watch?v=h_qLxCGaeU8
7) Standing Barbell Curl
Standard front of the bar with your feet about shoulder width apart.
Grab the bar was an underhanded grip so that your grip is about shoulder width.
Stand straight up with your arms down at your sides and the bar resting across your thigh muscles.
Using only your bicep muscles, slowly curl the bar upwards until you reach about a 45degree angle.
Lower the bar down until it reaches about 1 to 2 inches from your thighs.
Repeat this motion slowly and deliberately.
Bodybuilding Exercises : Bodybuilding: Standing Bicep Barbell Curls - YouTube
8) Forearm Curl
Grasp a barbell at shoulder width apart using an overhand grip (palms facing down) and sit down on the end of a flat bench.
Rest the back of your forearms on the top of your thighs so that your wrists are just off the end of your knees.
Bending only at the wrists, let the barbell drop as far as possible. This is the starting position for the exercise.
Slowly raise the bar up as far as possible squeezing the forearm muscles at the top of the movement.
Pause, and then slowly lower the barbell back to the starting position.
Repeat for desired reps.
https://www.youtube.com/watch?v=Hb99wBkcQd0
Please check out our Exercise Database to learn how to do any type of workout