The Best Science-Based Upper Body Workout for Growth (Chest/Back/Arms/Shoulders)

Due to the optimal training frequency and realistic time commitment of an upper lower split, it makes it an effective workout routine for many lifters. In this video, I’ll go through the best upper body workout to use for your upper lower workout. I’ll discuss the various upper body exercises you should be including in your upper lower body split in order to effectively target the chest, back, shoulders, and arms. A full “upper workout” will be shown with exercises chosen based on scientific literature and our understanding of the upper body musculature.

FOLLOW THE LINK BELOW FOR YOUR UPPER WORKOUT PDF:

Upper-Workout

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LINK TO WRITTEN ARTICLE (BUILTWITHSCIENCE.COM):

The Best Upper Body Workout Routine and Exercises

STUDIES:
https://www.ncbi.nlm.nih.gov/pubmed/19197209
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC449729/
http://suppversity.blogspot.ca/2011/08/suppversity-emg-series-m-deltoideus-m.html
https://www.ncbi.nlm.nih.gov/pubmed/24245055
https://www.researchgate.net/publication/24350694_Relationship_of_Lat-Pull_Repetitions_and_Pull-Ups_to_Maximal_Lat-Pull_and_Pull-Up_Strength_in_Men_and_Women
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3737788/
https://www.t-nation.com/training/inside-the-muscles-best-chest-and-triceps-exercises

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