Training the upper body requires dedication to perform sets with intensity and stay on a clean diet. If intensity and or a clean diet are missing then toning and cutting just doesn't work. How many times have you gone to the gym and you see people there that look the same all the time? It is because they are just there lifting weights without a goal. I encourage anyone who reads this post to first set a goal. What is it I want to achieve and how dedicated am I? If this is in place then what you put into the training is what you will get out of it by wearing it.
The diet needs to be cleaned up. I recommend 6 small meals per day consisting of a protein with a carbohydrate. The prior blog "Low Glycemic Food List" should be copied and followed. Only the foods on this list are allowed to achieve toning and cuts in the upper body. They are low fat and have a low glycemic index which allows insulin to stay stable without spikes. This is crucial because insulin that is stabilized allows fat loss.
Upper Body: 1 set equals first exercise then superset immediately second exercise. Rest 1 minute between sets.
Shoulders sets of 4 with supersets (ss).
Shoulder press moderate wt. x 15 reps, ss with upright rows moderate wt x 15 reps. Repeat this sequence x4 sets gradually increasing the weight with each exercise but must keep reps high at 15.
Side laterals lighter weight 15 reps. ss bent over rear delts lighter weight x 15 reps. Repeat this sequence x 4 sets -max weight on side laterals and rear delts is 15#
Chest flat moderate wt. x 15 reps, ss upright chest moderate wt x 15 reps. Rest 1 minute between sets. Repeat this sequence x 4 sets increase weight with each set.
Traps, shrugs with moderate wt x 15 reps sets of 4. Women should not go over 50# each side or traps will get very big.
Back/Lats.
4 sets of pull ups wide grip overhand assisted all way up and all way down x 10 reps ss. one arm rows moderate weight x 15 reps. Assisted means someone is guiding you up but letting you pull your weight till you can't pull anymore. By going all the way up you get full flexion of the lateralis muscle group and going all the way down allows the stretch in this group.
Triceps/Biceps
Triceps overhead pull moderate wt. x 15 reps ss tricep pushdown moderate weight x 15 reps. Repeat this sequence x 4. Rest 1 minute between sets. Last set start to drop weight each time and keep going till 3rd set complete. It is 3 sets of burnout.
Biceps standing curls with wide grip moderate weight x 15 reps ss one arm isolated (sitting with elbow planted firmly into inner side of leg) biceps lighter weight x 15 reps. Repeat this sequence x 4. Last set start to drop as above for 3 sets of burnout.
This session may have to be broken up into chest/ shoulders, back, then triceps/biceps because the intensity of it will be too much. In the end after completing a workout using this routine you should feel the burn and difficulty raising your arms. Delayed soreness comes approximately 1-3 days later and can be painful because muscle is torn down and restructured from the intensity with this routine.
If you divide the upper body routine up into 3 segments on separate days or splits one session in Am and one session in PM there will be better focus and performance. What is most important is maintaining correct form to prevent injury. In the beginning, each body part should be done one day a week then it can be increased to 2 days per week once you are used to the routine.
To change your physique it takes dedication and work along with the diet and cardio for fat burning. This routine should be changed up to another more challenging routine after 8 weeks of training.
Good Luck and please send me your feedback.