Beginners UPPER BODY Workout Program
Check Out My Advanced 3 Day Split Routine:
http://www.youtube.com/playlist?list=PL25995597FD3D063E
Workout Summary:
For each of these exercises do 3 sets of 10 reps.
Purposely use light weights that you know you can handle without too much struggle.
The most important thing at this stage is to be consistent with going to the gym and working all the major muscle groups.
So just start off light and increase the weights gradually over time. Strive to increase the weights by 5-10 pounds per week. And for the bodyweight exercises strive to get more reps each week.
With the exercises I want you to do “Jump Sets” where you alternate back and forth between agonist and antagonist muscle groups.
So do your 1st set of push ups, and then do your 1st set of seated rows.
Then do your 2nd set of push ups, and then do your 2nd set of seated rows.
Keep alternating them back and forth, resting 1-2 minutes between sets.
Do the same for the dumbbell shoulder press and the lat pull downs.
And do the same with the crunches and the reverse crunches.
Now if you happen to be working out at a very busy gym and can’t hold up 2 pieces of equipment at the same time, it’s ok to do all your sets for one exercise before moving on to the next one. But ideally try to do “Jump Sets” and work them back and forth.
In my next video I’m going to cover exercises for your lower body. So make sure to subscribe and stay tuned for that one.
This will be the workout split:
Day 1: Upper Body Workout
Day 2: Rest
Day 3: Lower Body Workout
Day 4: Rest
Day 5: Repeat…
It doesn’t matter what days of the week you workout on. Just workout every second day and alternate between doing the upper body and lower body workouts.
You can progress in volume each week by adding an extra set, just like I’ve shown below:
Week 1 do 3 sets of each exercise.
Week 2 do 4 sets of each exercise.
Week 3 do 5 sets of each exercise.
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You can follow along with my training tips on my blog:
http://www.LeeHayward.com/blog
You can follow me on facebook at:
http://www.facebook.com/total.fitness.bodybuilding
Duration : 0:6:45
February 11 2012 11:09 pm | exercise program
February 11th, 2012 at 11:09 pm
Hi Lee a single …
Hi Lee a single question for you firstly i love watching your training guides and tips. O.K do you sell traing dvds asking because being just a level 2 instructor i am always looking for different training methods/ways due to the fact that we have to help train people with different problems joint probelms and i am after dvds that have alternate training exercises and also a weight loss fat loss programs could you do something like that, ps i am always delighted when i get an email from you.
February 11th, 2012 at 11:09 pm
Very nice video …
Very nice video but when i do pushups i feel like my chest arent included, i only feel that my shoulders are included
February 11th, 2012 at 11:09 pm
@dev22ification
…
@dev22ification
Working each major muscle group once a week is ok. Most bodybuilding workouts are based around that frequency. But you could try doing 2 smaller workouts each week per muscle group rather than 1 big workout. If you are looking for a change check out my 12 Week Program. Just google “Lee Hayward’s 12 Week Program” and you’ll find it.
February 11th, 2012 at 11:09 pm
HI, HOW R U “? I AM …
HI, HOW R U “? I AM FROM PAKISTAN & AM JOINING GYM FROM TOMORROW. I M 6 BUT SO SKINNY… I NEED A DIET CHART & PLZ TELL ME WHICH EXERCISES R BETTER FOR ME TO GAIN WEIGHT SOON… THANK U SO MUCH.
REGARDS,
ALI
February 11th, 2012 at 11:09 pm
@eagle180181
You …
@eagle180181
You still need to perform weight training. But at 40% bodyfat you need to get leaner. That should be your #1 priority. I’ve got a good program that can help you with this called “Extreme Fat Loss” which is available at: LeeHayward. com/dvd
February 11th, 2012 at 11:09 pm
Hi Lee, great video …
Hi Lee, great video .I am starting the gym tomorrow to get fit for the summer. I am 16 st.5ft 10 and 40% body fat..Do I need to cut down on my carbs and lose weight and do lots of cardio..or should I do lots of weights and concentrate on getting big rather than ripped?
February 11th, 2012 at 11:09 pm
@Cheezn420
For …
@Cheezn420
For some moves I’ll slow things down or change up the tempo, but for the most part I just do the reps at a steady pace.
February 11th, 2012 at 11:09 pm
Hey Lee, I need …
Hey Lee, I need your advice on my training schedule.. I feel like changing my training regime.. currently,it’s a 6day gap between training per body part before I hit it again…
What is the minimum recommended rest period for a body part that you would reckon is good for bulking up? I guess it’s higher for a complex part such as the back.. but is a 3-day gap good enough before I can train it again??
Cheers!
February 11th, 2012 at 11:09 pm
@nilesh5531
I …
@nilesh5531
I actually have the workout outlined in the video description above. I didn’t mean to do push ups between every exercise. I just meant to alternate back and forth between opposing muscle groups.
Push Ups & Seated Rows
Shoulder Press & Pull Downs
Crunches & Reverse Crunches
February 11th, 2012 at 11:09 pm
Hey lee i noticed …
Hey lee i noticed you never use a tempo during your workouts. is there any benefit from this?
February 11th, 2012 at 11:09 pm
Brilliant video …
Brilliant video Lee, cheers.
February 11th, 2012 at 11:09 pm
hey lee,,u have …
hey lee,,u have said here to do a series of push after each exercise,,and from today i will start doing push up after each exercise not only in the work out that u have said but in diferrents like after each bench press i will do a set of push up…and after each shoulder work out another set of push up,,like that………………so is this good????
February 11th, 2012 at 11:09 pm
@asiandude469
I’d …
@asiandude469
I’d personally focus on gaining mass first. Then once you gain some muscle you can focus on changing your focus to fat loss.
February 11th, 2012 at 11:09 pm
@leemhayward hey …
@leemhayward hey lee, i go to the gym 3 times a week, when would you reccomend i take my protein shake? and do you have any videos on streching muscles
February 11th, 2012 at 11:09 pm
@Grounz3r0
Check …
@Grounz3r0
Check out my blog, I just posted an awesome Baked Crispy Chicken Nugget Recipe at: LeeHayward. com/blog
February 11th, 2012 at 11:09 pm
@soccerxxfan
If …
@soccerxxfan
If you wake up in the middle of the night and you are hungry you can eat something light. I usually have a protein shake pre made and kept in the fridge just in case I wake up during the night. And if I don’t wake up during the night I’ll just drink it in the morning.
February 11th, 2012 at 11:09 pm
Thanks for another …
Thanks for another great video I have learned more from you in a few days than I did with expensive trainers at my old gym
February 11th, 2012 at 11:09 pm
would you recommend …
would you recommend eating protein overnight like yogurt?
February 11th, 2012 at 11:09 pm
hey Lee, i’ve …
thanks for this
hey Lee, i’ve started this routine, but im still waiting for the leg workout routine, u could just tell me which exercises are to be done, bcuz i know how to perform lots of major exercises with good form thanks 2 u already anyway.. so yeah
February 11th, 2012 at 11:09 pm
@leemhayward I …
@leemhayward I thought you were an ectomorph
February 11th, 2012 at 11:09 pm
yeah! keep up with …
yeah! keep up with your videos; perfect trainer, but a little bit of more high-def vids would be appreciated. OH! I forgot to mention, why don’t you upload some videos on- ‘ how to increase forearm muscles’ using dumbbells? ………….
February 11th, 2012 at 11:09 pm
Can you talk about …
Can you talk about a workout leg abduction ?
February 11th, 2012 at 11:09 pm
Hey lee, you should …
Hey lee, you should also show us what you eat from time to time. I’m not creative in the kitchen and I’m getting bored of eatin grilled chicken.
February 11th, 2012 at 11:09 pm
Hey Lee, i got a …
Hey Lee, i got a question that’s really confusing me. What should a skinny-fat person do? should they bulk first then cut OR cut then bulk?