S Mans Upperbody Workout
by S MAN ENTERPRISES
I use simple but effective mainly compound exercises and have seen great gains.
BENCH PRESS- 3 sets of 10 using a weight that’s pretty difficult but you can manage. Move the weight up every month or so whenever you feel that it’s time to. This way you will slowly but effectively get bigger and stronger and be lifting heavier weight in no time. (This rule of increasing the weight applies to all exercises.)
PEC DECK - 3 SETS OF 10 OR 12,10,8
DUMBELL PRESS - 3 SETS OF 10
MILITARY PRESS 2 SETS OF 10
SHRUGS 4 SETS OF 10
NARROW GRIP BENCH PRESS 3 SETS OF 10
PULLDOWNS 3 SETS OF 10
SKULL CRUSHERS 2 SETS OF 12
NARROW GRIP PULL UPS 3 SETS TILL FAILURE
PRESS UPS 100 (DO IN SETS OF 10 OR 20 OR 15,HOW EVER YOU FEEL COMFORTABLE)
BARBELL CURS 3 SETS OF 10
PRAYER CURLS 3 SETS OF 10 ON EITHER ARM
I do this workout 2 to 3 times a week, giving adequate rest in between and I don’t do any cardio whatsoever. This is only when I’m in a muscle building period. I do this also while using Creatine Ethyl Ester 4 tablets daily and whey protein with a banana after each workout. I’ve found that this helps in aiding the muscle building process.