Training one major muscle group per workout – known as body part split – was the gold standard for the golden age of bodybuilding, but if you can only train a few times a week, a more efficient approach is needed around the maximum for To get your money. Targeting all major upper body muscle groups, this hexagonal session uses different angles and reps to recruit and fatigue as many muscle fibers as possible, making them bigger and stronger.
How to the Workout  This is a session of six movements consisting of two straight sentences and two supersets. Perform all the repetitions of step 1, follow the sentences, repetitions, and pauses, and then complete all the sentences from step 2. Then perform steps 3A and 3B as a superset and repeat steps 4A and 4B again to flash your torso.
Warm up thoroughly and begin with movements of the shoulder, elbow, and wrist, followed by light bench presses and light flap flaps interspersed with more movement work during rest periods between warm-up sets. Gradually increase the weight of each warm-up set while reducing repetitions until you are fully operational.
Sets 5 Repeats 8 Rest 60sec
Why The classic large lift for a larger, stronger and wider chest.
How Lie flat on a bench and hold a dumbbell with a handle, hands slightly wider than shoulder-width part. Put your heels on the floor, tense your buttock muscles and core, then lower the bar to your chest and push it back up.
Sets 5 Reps 5- 8 Rest 60sec
Why The best body weight movement for larger arms and one who also worked the entire upper back.
Like How to Attach a Shoulder-Length Rod Underhand Grasp Lie on your abdominals and glutes and pull yourself up until your chin releases the rod. Pause in this position, then slowly back to the start.
This first Superset, where both movements are performed on an incline bench, treats chest, shoulders and arms from slightly different angles to fatigue even more muscle fibers. Performing slow and controlled repetitions through a full range of motion is more important than weight. Therefore, be smarter with your dumbbell selection to train your upper body harder.
3A tilt dumbbell bicep curl
Sets 4 4 repetitions 12 break 30sec
Why If you with the arms behind the Begin torso, the range of motion is increased.
Like with a dumbbell on an incline bench, each hand and arms lie straight. Hold your elbows in place, curve the weights to shoulder height and squeeze the biceps. Slowly back to the start.
3B Incline Dumbbell flye
Sets 4 Reps 12 Rest 60sec
Why does your upper and lower arm outer pectoral muscles work to build a wider breast ,
How Lean back on an incline bench and hold a dumbbell in each hand, arms straight and palms facing. Lower the weights to the sides with the chest up and a slight flexion of the elbows until you feel a good stretch over the chest, then lift them back to the beginning.
This last superset is created by higher repetition sets that tire out your arms, shoulders and chest. Focus on form and control. If you can not perform all 15 repetitions, do it as often as possible and reduce weight. Continue until you finish the set.
4A Cable Overhead Extension
Sets 4 Reps 15 Pause 30sec
Why It guides your triceps through a full range of motion and cable forces Her muscles work hard both during lifting and lowering phases.
How Stand up and hold a double rope handle attached to the bottom roll of a cable machine. Turn away to bring your hands to your head. Keep your elbows steady and point up. Push the handles up and forward to extend the arms. Bend your triceps up and return to the start.
4B cable crossing
Sets 4 Reps 15 Rest 60sec
Why It isolates the chest muscles and strikes the inner and outer sections of the chest muscles ,
As Stand in the middle of a cable machine and hold a D-handle in each hand, attached to the high roller. With a slight flexion of the elbows, bring your hands down and so that they intersect in front of your body. Pause for a second and then return to the start.