Upper Body Mass Building Workout - AnabolicMinds.com
    • Upper Body Mass Building Workout


      by Adam Von Rothfelder, C.S.C.S Men's Fitness

      Blow out your upper body and bulk up fast with these 5 moves.

      Some may have set their resolutions to lose a few pounds, but others are looking to take advantage of the bundled-up winter months for packing on more mass for their big reveal in summer 2013. Adam Von Rothfelder, C.S.C.S., owner of Drench Fitness boutique in Milwaukee, Wisconsin and training correspondent to HUMANFITPROJECT lays out an upper body routine that will pack mass on even the hardest of hardgainers.

      MOVE ONE: Pec Flye

      Complete 2 sets of 12-15 reps
      Exercise Instructions

      Keep your elbows slightly behind shoulders so that you feel a stretch in your chest. Bring your hands together like you’re hugging a tree. Squeeze your chest as tight as possible. Pause for 1 second at the top and slowly lower down until the shoulder blades are together exactly as they were at the starting position. Repeat.

      MOVE TWO: Incline Hammer Press

      Complete 4 sets of 5 reps
      Exercise Instructions

      Hold onto both handles of the hammer strength machine. Press your heels firmly on the ground, tighten your lats and drive the weight up with your back and chest. Finish at the top with a hard contraction. Lower the weight slowly and focus on the stretch in your chest. Repeat.

      MOVE THREE: Decline Hammer Press

      Complete 2 sets of 6-8 reps
      Exercise Instructions

      Hold onto both handles of the hammer strength machine. Press your heels firmly on the ground, tighten your lats and drive the weight up with your back and chest. Finish at the top with a hard contraction. Lower the weight slowly and focus on the stretch in your chest. Repeat.

      MOVE FOUR: Fascia Stretching Push-Up

      Complete 2 sets of various reps (based on fatigue) reps

      Exercise Instructions Set up two blocks as shown in the photo. Get yourself in a standard push-up position and slowly lower yourself down into a stretched push-up position. Pull your shoulder blades together, stretch deep for 30 seconds and press yourself back up to the starting position. Hold yourself at the top position for 1 second then return down to the deep stretch position for 20 seconds. After completing two intervals of deep stretches - pump out 5 - 21 push-ups.

      MOVE FIVE: Overhead Dumbbell Pullover

      Complete 2 sets of 10-15 reps
      Exercise Instructions

      Place your back on a bench with your shoulder blades in the middle. Your feet should also be positioned approx. 2 feet away from bench. Keep your hips held high and hold a dumbbell directly over your head with your palms flat on the dumbbell weight. Slowly lower the weight down and back and focus on your keeping shoulders pressed together. Move the dumbbell from directly over your eyes to behind the back of your head. Contract your lats and feel the stretch while keeping your chest flexed. Raise the dumbbell from behind your head to eye-level again. Repeat.

      Source: http://www.mensfitness.com/training/...e-mass-builder

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