Upper Body workout

This is my upper body workout that I did this morning. Should have taken some video footage :/ Guess I'll have to do it next time.

BB Bench Press- 135x5, 185x5, 225x1, 245x5, 255x5, 265x3
Dips- body weight x10, bw+50x10,x10,x10
Shoulder Press- 60x10, 70x6
BB Rows- 225x5,185x5,185x5 all the way to ground
Weighted Pulls up- bw+25x7,x7
BB Curls- 85x10,x10
Triceps Extensions- 85x10,x10  


For those of you that don't know, there are some exercises that are better than others for strength. These exercises are usually compound exercises. They require you to recruit a lot of muscle fibers. The main staples in my workout routines are compound exercises. Everything else is secondary.


For the Chest/Front Deltoids/Triceps muscles

Bench Press

For the Upper Back/Rear Deltoids/Biceps

Barbell Rows

For the Quadriceps/Hamstrings


BB Squats

The fun thing about working out is that you are not limited to the above exercises. Each exercise ,however, is generally categorized based what direction the muscle groups are working. For example, in the Bench Press Exercise, the Chest/Shoulders and Triceps all help push the weight or resistance away from the body. In the BB rows, the back rear deltoids and biceps all help pull the weight towards the body. For the BB squat exercise the hamstrings help lower the weight while the quadriceps help the knee extend and bring the weight back up. I have left out the deadlift exercise, but that is a pulling exercise that involves much of the lower back/middle back/ and lower body as well.

Some popular variations of the Bench Press

DB Presses

 Incline BB Bench Press

Variation of the BB Row

Variation of the squat

Front Squat