Today I am going to show you an upper body workout plan for mass and power. I am talking about the kind of upper body workout that gives you a chiselled chest, v-shaped back, boulder shoulders and python arms.

Not only that; this workout will make you far more powerful and stronger, which is essential for constant muscle growth.

A1 – Bench Press: 10 sets of 3 reps
A2 – 1 Arm Dumbbell Row: 5 sets of 10 reps
B1 – Barbell Shoulder Press: 8 sets of 3 reps
B2 – Chins ups / Pull Downs: 5 sets of 10 reps
C1 – Dumbbell Fly: 2 sets of 15 reps
C2 – Side Lateral Raise: 2 sets of 15 reps
D1 – Barbell Curl: 3 sets of 6-8 reps
D2 – Skull Crusher: 3 sets of 6-8 reps
E1 – Dumbell Curl: 1-2 sets of 15 reps
E2 – French Press: 1-2 sets of 15 reps

There is a fair bit to explain about this workout, so I will break up the workout and explain bit-by-bit below:

A1 – Bench Press: 10 sets of 3 reps
A2 – 1 Arm Dumbbell Row: 5 sets of 10 reps

Notes: On the bench press start of with a lighter weight and lift explosively in the beginning. Then add on weight for every new set and aim to hit close to your 3 rep max on set 10. (The first workout may take some trial and error).

For the rows get 4 sets in between some of the bench presses. For example – after set 2 of the bench press perform a set of rows, rest a minute then go back to the bench press.

Rest for as long as necessary between sets but try to get through the sets as fast as possible, especially when using lower weight or alternating sets.

B1 – Barbell Shoulder Press: 8 sets of 3 reps
B2 – Chins ups / Pull Downs: 5 sets of 10 reps

Notes: On the shoulder press start of with a lighter weight and lift explosively in the beginning. Then add on weight for every new set and aim to hit close to your 3 rep max on set 10. (The first workout may take some trial and error).

For the chin ups / pull downs get 4 sets in between some of the shoulder presses. For example – after set 2 of the shoulder press perform a set of chin ups / pull downs, rest a minute then go back to the bench press.

Rest for as long as necessary between sets but try to get through the sets as fast as possible, especially when using lower weight or alternating sets.

C1 – Dumbbell Fly: 2 sets of 15 reps
C2 – Side Lateral Raise: 2 sets of 15 reps

Notes: Perform these exercises in alternating sets style by switching back and fourth between sets. Use a slow and controlled rep speed for each rep and fight against the weight when lowering it.

D1 – Barbell Curl: 3 sets of 6-8 reps
D2 – Skull Crusher: 3 sets of 6-8 reps

Notes: Perform these exercises in alternating sets style by switching back and fourth between sets. Use a fast explosive speed for all reps.

E1 – Dumbbell Curl: 1-2 sets of 15 reps
E2 – French Press: 1-2 sets of 15 reps

Notes: Perform these exercises in alternating sets style by switching back and fourth between sets. Use a slow and controlled rep speed for each rep and fight against the weight when lowering it.

So there you have it – a workout that will create shirt bursting muscles, while also growing muscle that walks the walk. I am going to provide a lower body workout soon that will make you far faster, stronger and muscular.

In the mean time if you want to check out a fantastic complete program like this workout style, you should check out show and grow training. You can check out this great program here: Click here to show and grow your muscles

If you enjoyed this post – Upper Body Workout Plan For Mass And Power, could you please like or share it with the buttons below, thanks.