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Upper Body Workout Plans and Routines



Please search below for your program or browse through all of the workout routines available with the menu bar to your left. These free Upper Body exercise workouts plans are available for you to print and bring with you to the gym or health club in your city.

Myfit Recommended
Purpose:Monday(day 1), Tuesday(day 2), Wednesday(rest), Thursday (Day1) Friday (day2), S...
Type of Program: Muscular Definition
Level:
Intermediate
Days:3
Purpose:...
Type of Program: Hypertrophy
Level:
Advanced
Days:5
Purpose:This is for Mass so hitting each individual ste of muscles is key in overall eve...
Type of Program: Sport Specific
Level:
Advanced
Days:5
Myfit Recommended
Purpose:Ex. Monday (day 1), Tuesday (day 2), Wednesday (day 3), Thursday (day 4), Fr...
Type of Program: Hypertrophy
Level:
Advanced
Days:5
Purpose:...
Type of Program: Muscular Definition
Level:
Beginner
Days:3
Purpose:...
Type of Program: Muscular Definition
Level:
Beginner
Days:3
Purpose:...
Type of Program: Hypertrophy
Level:
Beginner
Days:5
Purpose:This is a no rest based program. It is split into upper body and lower body, so...
Type of Program: Muscular Definition
Level:
Advanced
Days:4
Myfit Recommended
Purpose:Ex. Monday (day 1), Tuesday (day 2), Wednesday (day 3), Thursday (day 4/REST), F...
Type of Program: Muscular Definition
Level:
Advanced
Days:4
Purpose:Do not start this this workout until you have gotten the OK from your doctor to ...
Type of Program: Muscular Definition
Level:
Intermediate
Days:7
Purpose:...
Type of Program: Muscular Definition
Level:
Intermediate
Days:5
Purpose:Week 7 & 8...
Type of Program: Sport Specific
Level:
Intermediate
Days:7
Purpose:This program may be completed 4 times per week....
Type of Program: Muscular Definition
Level:
Intermediate
Days:5
Myfit Recommended
Purpose:In the post-season you should be dedicated to gaining size and strength. Eating...
Type of Program: Sport Specific
Level:
Advanced
Days:6
Myfit Recommended
Purpose:Please follow one of our meal plans in our nutrition section. This soccer progr...
Type of Program: Sport Specific
Level:
Advanced
Days:3
Purpose:Complete this program 3 days per week. ie. Monday, Wednesday and Friday. Also m...
Type of Program: Muscular Definition
Level:
Intermediate
Days:3
Purpose:...
Type of Program: Sport Specific
Level:
Advanced
Days:7
Purpose:Day 1: Back, Biceps Day 2: Chest, Triceps Day 3: Legs Day 4: Back, Biceps Da...
Type of Program: Sport Specific
Level:
Advanced
Days:6
Myfit Recommended
Purpose:To train your ab's (Abdominals) and obliques you need to apply weight like every...
Type of Program: Muscular Definition
Level:
Intermediate
Days:7
Purpose:This is a circuit training and injury rehabilitation programme. It should be com...
Type of Program: Sport Specific
Level:
Intermediate
Days:3
Purpose:...
Type of Program: Muscular Definition
Level:
Intermediate
Days:3
Purpose:This workout can be completed in the resort/hotel gym during your vacation. Use...
Type of Program: Muscular Definition
Level:
Intermediate
Days:3
Purpose:...
Type of Program: Muscular Definition
Level:
Intermediate
Days:3
Purpose:...
Type of Program: Sport Specific
Level:
Beginner
Days:4
Purpose:Train hard on Monday, Tuesday. Rest on Wednesday then train hard on Thursday and...
Type of Program: Strength
Level:
Advanced
Days:7
Purpose:This program is for a beginner into weight training and can be completed Monday,...
Type of Program: Muscular Definition
Level:
Beginner
Days:4
Purpose:...
Type of Program: Strength
Level:
Beginner
Days:3
Myfit Recommended
Purpose:This arm body building exercise/workout program is designed to increase biceps b...
Type of Program: Hypertrophy
Level:
Advanced
Days:2
Purpose:This is a summer workout program designed for muscular strength....
Type of Program: Strength
Level:
Intermediate
Days:5
Purpose:This program is a light football training exercise workout program for spring fo...
Type of Program: Sport Specific
Level:
Intermediate
Days:4
Purpose:This a program set for a week. Please take Wed off and train Mon, Tues, THurs an...
Type of Program: Sport Specific
Level:
Intermediate
Days:5
Purpose:...
Type of Program: Sport Specific
Level:
Advanced
Days:7
Myfit Recommended
Purpose:This is a chest workout specifically for a beginner. A beginner should focus on...
Type of Program: Muscle Specific
Level:
Beginner
Days:3
Myfit Recommended
Purpose:Space out your back workouts. Ie. Try this program on Monday, Wednesday and Fri...
Type of Program: Muscle Specific
Level:
Beginner
Days:3
Myfit Recommended
Purpose:This program is to specifically target the Obliques muscle. Obliques are the mu...
Type of Program: Muscle Specific
Level:
Intermediate
Days:3
Myfit Recommended
Purpose:Make sure to give yourself 24-48 hours inbetween each workout routine.

...

Type of Program: Muscle Specific
Level:
Beginner
Days:3
Myfit Recommended
Purpose:You can either train your deltoids with your shoulders during your deltoid worko...
Type of Program: Muscle Specific
Level:
Intermediate
Days:2
Myfit Recommended
Purpose:This is a basic Biceps Brachii muscle workout to begin into hypertrophy t...
Type of Program: Muscle Specific
Level:
Beginner
Days:2
Purpose:...
Type of Program: Muscular Definition
Level:
Intermediate
Days:5
Purpose:...
Type of Program: Sport Specific
Level:
Intermediate
Days:5
Purpose:This program will allow you to build muscle and gain the endurance needed to pla...
Type of Program: Sport Specific
Level:
Intermediate
Days:7
Myfit Recommended
Purpose:This is the best full body workout for men who are just beginning working out be...
Type of Program: Muscular Definition
Level:
Beginner
Days:4
Purpose:This program is a 7 day routine. While most of it is compound exercise it will ...
Type of Program: Muscular Definition
Level:
Beginner
Days:7
Purpose:This program is designed to increase your overall strength. Waiting 4-5 minutes...
Type of Program: Strength
Level:
Intermediate
Days:5
Purpose:This fat/weight loss program is geared towards people who can workout 5 times a ...
Type of Program: Muscular Definition
Level:
Intermediate
Days:5
Purpose:This is an off-season wrestling program. ...
Type of Program: Muscular Definition
Level:
Advanced
Days:4
Purpose:Have protein shake 45 minutes before workout. Eat Carbs and protein shake again...
Type of Program: Strength
Level:
Advanced
Days:5
Purpose:It is really a 4 day program but cardiovascular activities will be done on the o...
Type of Program: Endurance
Level:
Intermediate
Days:4
Purpose:...
Type of Program: Muscular Definition
Level:
Beginner
Days:5
Myfit Recommended
Purpose:Ryan Reynolds works out quite hard and also plays hard. By having a naturally h...
Type of Program: Muscular Definition
Level:
Intermediate
Days:7
Purpose:...
Type of Program: Muscular Definition
Level:
Beginner
Days:2
Purpose:N/A...
Type of Program: Sport Specific
Level:
Intermediate
Days:7
Purpose:this routine should be done 3x per week with at least 48hrs rest between each se...
Type of Program: Muscle Specific
Level:
Intermediate
Days:1
Purpose:My goal is to increase my overall score when taking the APFT, which includes the...
Type of Program: Endurance
Level:
Beginner
Days:5
Purpose:You should only start this postpartum program if you have completed your 6 wee...
Type of Program: Muscular Definition
Level:
Beginner
Days:3
Myfit Recommended
Purpose:Losing fat before your wedding seems to be a common goal among brides. To do th...
Type of Program: Muscular Definition
Level:
Advanced
Days:7
Myfit Recommended
Purpose:In order to look like brad pitt you're going to need to 5
Purpose:...
Type of Program: Sport Specific
Level:
Advanced
Days:7
Purpose:...
Type of Program: Muscular Definition
Level:
Beginner
Days:3
Purpose:Be sure to take rest days seriously and follow plan to the letter. Also, it is ...
Type of Program: Sport Specific
Level:
Intermediate
Days:7
Purpose:This program is designed to do muscular fitness Mondays, Wednesdays, and Fridays...
Type of Program: Strength
Level:
Intermediate
Days:7
Purpose:This is a four day split workout following the pattern of ABCDABX and focusing o...
Type of Program: Muscular Definition
Level:
Beginner
Days:7
Myfit Recommended
Purpose:Herschel Walker is a powerful running back that trained hard and played even har...
Type of Program: Sport Specific
Level:
Advanced
Days:6
Purpose:This is an advanced gymnastics weight training routine....
Type of Program: Sport Specific
Level:
Advanced
Days:6
Myfit Recommended
Purpose:Hiking can be a great hobby, but when you need to take it to the next step and s...
Type of Program: Sport Specific
Level:
Advanced
Days:6
Purpose:This is an intensive cardio weight loss and toning workout plan....
Type of Program: Muscular Definition
Level:
Intermediate
Days:4
Purpose:No workouts on weekends....
Type of Program: Muscular Definition
Level:
Beginner
Days:5
Myfit Recommended
Purpose:...
Type of Program: Muscular Definition
Level:
Intermediate
Days:5
Purpose:Replace water with milk during school lunches and after school snacks....
Type of Program: Strength
Level:
Beginner
Days:7
Purpose:...
Type of Program: Sport Specific
Level:
Advanced
Days:5
Purpose:Workout days are Monday, Tuesday, Thursday, Friday, Saturday, Sunday, with Wedne...
Type of Program: Hypertrophy
Level:
Intermediate
Days:7
Purpose:This program is designed to advance one's endurance and strength. Day 1 (Upp...
Type of Program: Muscular Definition
Level:
Advanced
Days:3
Purpose:...
Type of Program: Muscular Definition
Level:
Intermediate
Days:3
Purpose:The First few weeks is all about getting the muscle mass and the stregnth so you...
Type of Program: Sport Specific
Level:
Intermediate
Days:4
Myfit Recommended
Purpose:This is a beginner back workout designed for people just getting into split rout...
Type of Program: Muscle Specific
Level:
Beginner
Days:1
Myfit Recommended
Purpose:This workout plan is designed to build back muscles and to be done in your split...
Type of Program: Strength
Level:
Intermediate
Days:1
Myfit Recommended
Purpose:To build a huge back you need to focus on your volume of reps and also your nutr...
Type of Program: Muscle Specific
Level:
Advanced
Days:1
Myfit Recommended
Purpose:This Britney Spears wo...
Type of Program: Muscular Definition
Level:
Intermediate
Days:5
Myfit Recommended
Purpose:Mark Wahlberg is a tough guy and celebrity icon. He got that way as a singer wi...
Type of Program: Hypertrophy
Level:
Advanced
Days:7
Purpose:Foam roll at the beginning of every workout and after as well. ...
Type of Program: Sport Specific
Level:
Advanced
Days:3
Purpose:This is a circuit training program. It should be completed on Monday, Wednesday,...
Type of Program: Sport Specific
Level:
Intermediate
Days:7
Purpose:This is a circuit training program to be completed 2-4 times per week....
Type of Program: Muscular Definition
Level:
Intermediate
Days:2
Purpose:Following each workout amd complete 20 minutes of cardio on machine of choice us...
Type of Program: Strength
Level:
Beginner
Days:6
Myfit Recommended
Purpose:This program is strictly to increase your abdominal and core strength. Just lik...
Type of Program: Muscle Specific
Level:
Advanced
Days:3
Purpose:I drink lots of 2%milk and i eat apples and peanut butter as a snack. This is ...
Type of Program: Sport Specific
Level:
Beginner
Days:7
Purpose:Each Workout should always be followed with protein intake. Days 1 & 3 are hard...
Type of Program: Sport Specific
Level:
Intermediate
Days:4
Purpose:Thermogenics, N.O., and Protein supplements used....
Type of Program: Muscular Definition
Level:
Advanced
Days:6
Purpose:protein protein protein, limit sugar and eating past 7pm...
Type of Program: Sport Specific
Level:
Advanced
Days:5
Purpose:This is a strength training program. It should be completed on Monday and Friday...
Type of Program: Strength
Level:
Advanced
Days:2
Purpose:I am just experimenting with this and using my very basic knowledge to build a w...
Type of Program: Muscular Definition
Level:
Intermediate
Days:7
Purpose:This workout routine is designed for intermediate or advanced kayakers. Thi...
Type of Program: Endurance
Level:
Intermediate
Days:7
Purpose:Take a 30s -1 Min Break After Each Set. Try Doing These Sets Or Exercise P...
Type of Program: Muscular Definition
Level:
Intermediate
Days:7

These programs have been approved by an award winning personal trainer. Workouts with the Myfit.ca symbol were created by our staff..

Anterior Deltoid or Upper Body Muscle Anatomy and Overview

front deltoid, front delts, front of the shoulder, anterior shoulder muscle, Upper Body, Deltoids, Shoulders anatomy pictureThe anterior deltoid assists the pectoralis major during shoulder transverse flexion (which means that you work the front of your shoulders when you push something).

Anterior Deltoid Function

The primary function of the anterior deltoid is for shoulder abduction. The deltoids other functions are shoulder flexion, transverse flexion and internal rotation.

Anterior Deltoid Origin

The origin of the anterior deltoid is the clavicle ( anterior lateral third).

Anterior Deltoid Insertion

The insertion of the anterior deltoid is onto the lateral side of the humerous (deltoid tuberosity).

Anterior Deltoid Training

Anterior deltoid training should be kept to a minimum if it is followed by chest the following day.

Upper Body Other/Similar Names

Other names for this muscle group or similar muscle groups referred to the 'Upper Body' are: front deltoid, front delts, front of the shoulder, anterior shoulder muscle, Upper Body, Deltoids, Shoulders

Anterior Deltoid Exercises

This is a complete list of Anterior Deltoid weight lifting exercises. If you don't know where else to find exercises to work your Upper Body try the above exercise link.

Back or Upper Body Muscle Anatomy and Overview

Latissimus Dorsi, Lats, Back, Rhomboids, Teres Major, Teres Minor, Upper Body anatomy pictureThe back is a very large muscle group which should be trained. If the back is not trained with the same intensity and frequency as the chest muscles, muscular imbalances will occur and injury is much more prevalant. Remember that the Erector Spinae muscles are actually 'deep' muscles and aren't shown in the image.

Back Function

The function of the back muscles are to 'pull' towards the body. There are many muscles that make up the 'back'.

Back Training

Hypertrophy back training should always be started with a major compound exercise such as deadlifts or barbell bent over rows.

Upper Body Other/Similar Names

Other names for this muscle group or similar muscle groups referred to the 'Upper Body' are: Latissimus Dorsi, Lats, Back, Rhomboids, Teres Major, Teres Minor, Upper Body

Back Exercises

This is a complete list of Back weight lifting exercises. If you don't know where else to find exercises to work your Upper Body try the above exercise link.

Biceps Brachii or Upper Body Muscle Anatomy and Overview

Biceps, arms, arm, pipes, guns, peak, long head, short head, front of the arm, Upper Body anatomy pictureBiceps are made up of two (bi) muscles. These muscles are the long head and the short head.

Biceps Brachii Function

The primary function of the Bicep muscle is to move the forearm towards the shoulder (elbow flexion). The secondary function of the bicep brachii is supination of the forearm.

Biceps Brachii Origin

The origin of the bicep muscle attaches onto the Scapula at two places (Supraglenoid Tuberosity and the Coracoid Process)

Biceps Brachii Insertion

The insertion points are onto the Radius (Tubercle) and the Fascia of the forearm (Bicipital Aponeurosis).

Biceps Brachii Training

Increasing Bicep Size: Be sure to keep your train at different intensities and focus on a full range of exercises. Since biceps are a small muscle group, do not perform more exercises and sets than larger muscle groups.
For Sport:Biceps aren't a very integral muscle for sport and isolation exercises should be kept to a minimum.

Biceps are worked during any pulling action. Some people recommend training biceps with your back and some people say to train it at a different time. The right answer is… Vary your routine every month to never allow your body to adapt.

Also see the Brachialis Muscle.

Upper Body Other/Similar Names

Other names for this muscle group or similar muscle groups referred to the 'Upper Body' are: Biceps, arms, arm, pipes, guns, peak, long head, short head, front of the arm, Upper Body

Biceps Brachii Exercises

This is a complete list of Biceps Brachii weight lifting exercises. If you don't know where else to find exercises to work your Upper Body try the above exercise link.

Brachialis or Upper Body Muscle Anatomy and Overview

Brachialis, Side of the Arm, lower biceps, guns, arms, arm, Upper Body anatomy pictureThe Brachialis makes up a large part of the arm and is mostly trained when also training the Biceps Brachii.

Brachialis Function

The function of the brachialis is elbow flexion.

Brachialis Origin

The origin is on the anterior of the humerous.

Brachialis Insertion

The insertion is on the Ulna (onto the coronoid process).

Upper Body Other/Similar Names

Other names for this muscle group or similar muscle groups referred to the 'Upper Body' are: Brachialis, Side of the Arm, lower biceps, guns, arms, arm, Upper Body

Brachialis Exercises

This is a complete list of Brachialis weight lifting exercises. If you don't know where else to find exercises to work your Upper Body try the above exercise link.

Chest or Upper Body Muscle Anatomy and Overview

Chest, Pectoralis Major, Pectoralis Minor, Upper Body anatomy pictureThe chest is a major muscle which consists of the pectoralis major and minor.

Chest Function

The primary function of the chest is for shoulder transverse adduction, flexion, internal rotation, adduction and extension.

Chest Origin

The origin of the chest (pectoralis major) attaches onto the anterior of the sternum and the 2nd to 6th of the ribs.

Chest Insertion

The pectoralis major inserts onto the proximal anterior of the humerus.

Chest Training

The chest muscles should be trained, they are mostly activated during any pushing motion. Make sure to train your back just as hard as your chest or injuries could occur.

Upper Body Other/Similar Names

Other names for this muscle group or similar muscle groups referred to the 'Upper Body' are: Chest, Pectoralis Major, Pectoralis Minor, Upper Body

Chest Exercises

This is a complete list of Chest weight lifting exercises. If you don't know where else to find exercises to work your Upper Body try the above exercise link.

Oblique or Upper Body Muscle Anatomy and Overview

Love Handles, Oblique, Obliques, Abdominal Sides, Muffin Top, Belly, Stomach, Upper Body anatomy pictureObliques are the trouble spot for most, if not everyone. They can be a pain to try and reduce the overall size.

Oblique Function

The function of the oblique muscle is for spine flexion, rotation, and lateral flexion.

Oblique Origin

The origin of the oblique is on the Ilium and the 5th-12th Ribs.

Oblique Insertion

The oblique muscle inserts onto the rectus abdominis fascia and the Ilium.

Upper Body Other/Similar Names

Other names for this muscle group or similar muscle groups referred to the 'Upper Body' are: Love Handles, Oblique, Obliques, Abdominal Sides, Muffin Top, Belly, Stomach, Upper Body

Oblique Exercises

This is a complete list of Oblique weight lifting exercises. If you don't know where else to find exercises to work your Upper Body try the above exercise link.

Triceps or Upper Body Muscle Anatomy and Overview

Arms, Triceps, horseshoe, Tricep, Upper Body anatomy pictureThree muscles (long head, lateral head and the medial head) make up the tricep.

Triceps Function

The function of the tricep is for elbow extension, shoulder extension and adduction.

Triceps Origin

The triceps originate onto the scapula and the superior and inferior radial groove of the humerous (posterior).

Triceps Insertion

The triceps insert onto the olecranon process of the ulna.

Triceps Training

Keep in mind that when you push something you use your chest and triceps. Your triceps may be weaker after you complete a chest workout.

Upper Body Other/Similar Names

Other names for this muscle group or similar muscle groups referred to the 'Upper Body' are: Arms, Triceps, horseshoe, Tricep, Upper Body

Triceps Exercises

This is a complete list of Triceps weight lifting exercises. If you don't know where else to find exercises to work your Upper Body try the above exercise link.
 
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