Would you like to add a significant amount of muscle in just 28 days? Then you've come to the right place, because with this four-week training plan with 16 workouts, you can do just that by putting more strain on your body than ever before. After all, the key to making quick progress is getting out of the comfort zone and doing something you have not done before.
The way this program was developed – with two sessions a week, working directly on your chest and back. and two that train your arms directly and indirectly mean that you add significant muscle to your upper body, while high-weight training also wipes excess body fat. The result? A brand new body.
How the Plan Works
To add as much muscle as possible while reducing body fat in the next 28 days, it is important that you follow this exercise plan as closely as possible. It's designed to strain your main muscle groups, especially your chest and back, and radically change your shirtless appearance.
The four-week plan consists of four sessions per week, which is best done on a Monday. Wednesday, Friday and Saturday.
The Monday session is aimed at the chest and back. Wednesday, your legs and shoulders; the Friday hour your chest and triceps; and on Saturday, back and biceps.
This means that you train your upper body muscles either directly or indirectly twice a week. This large increase in exercise volume will encourage these muscles to grow quickly.
Each training consists of five moves. The first two moves form a superset and the last three moves form a triple. This approach prolongs the time per session that you work, rather than resting, which not only stimulates your muscles for longer, but also keeps your heart rate high to increase your fat burning rate.
To get the full effect of these workouts, you must follow the four-digit pace code for each exercise. The first number indicates how long you need in seconds to lower the weight, the second how long you want to stop at the bottom of the movement, the third, how long you will need to lift the weight, and the last digit How long do you stop at the top end?
The accumulated time under tension increases your heart rate to burn body fat and break down muscle tissue, making it bigger and stronger. Keep each repetition supple and controlled so that your muscles ̵
You do not have to warm up for the workouts on this plan. You can go straight into Exercise 1 and hunt your way around the room to see if we care. Just do not come to us the next day if you suffer from crippled upper body DOMs and can not lift your arms over your shoulders.
Reduced soreness is not the only reason to get good heat. before you start exercising. With the right preparation, you can start training to get fit and get the most value out of it, rather than struggling through the first few phrases that do not work the way you intended.
This is a plan that focuses on the upper body The usual warm-up when lifting weights – five minutes on the treadmill – is even more senseless than normal. You need to use the muscles that you actually want to use for the workout itself. This warm-up in the gym starts with a series of dynamic exercises that move the muscles all over the body. Once you have done this, complete your preparation with some training-specific warm-up exercises. Look at the exercises that you have lined up in your workout, and then do movements that hit the same muscles. One of the easiest ways to do this is to do one or two sets of each exercise with light weight or no weight.
Upper body workout 1: Chest and back
1A bench press
Sets 8 Reps 8 Tempo 2010 Rest 30sec
Lying on a shallow bench Hold a barbell with one hand, which is slightly wider than shoulder width, with an overhand grip. Tighten your core, press your feet into the ground and lower the rod towards the chest. Push it back to the beginning.
1B Overbend Row
Lie on an incline bench and hold a dumbbell in each hand over your face with your palms facing up and your elbows slightly bent, lower them to the sides and then bring them back up.  2C Diamond Print
Sets 8 Repeats 8 Tempo 2010 Break 30sec
Stand with your feet just wider than shoulder width apart, holding a dumbbell over the back of your shoulders. Keep your chest and torso taut and squat down until your thighs are at least parallel to the floor. Drive up again to return to the start.
1B Overhead Press
2A Dumbbell Split Squat
Upper Body Workout 3: Chest and Triceps
1A Bench Press
Lie on a flat bench and hold a pole a little wider than your shoulder with your hands. Width apart with an overhand grip. Tighten your core and push your feet into the ground, then lower the rod toward your chest. Push it back to the beginning.
1B Sitting Dumbbell Overhead Press
Sets 8 Reps 8 Tempo 2010 Rest 60sec
Sit on an upright bench Hold a dumbbell in each hand at shoulder level, palms facing forward. Hold your chest up, push the weights directly over you until your arms are straight, then lower them back to the beginning.
2A Hammer Grip Barbell Bench Press
Sets 3 Repeats 6 Tempo 2010 Rest 20 sec.
Lie on a flat bench and hold the dumbbells with the palms of your hands on your shoulders. With your feet on the ground, push the weights straight up and then slowly lower them to the start.
2B Dumbbell Triceps Extension
2C Diamond Pushups
Sets 8 Repeats 8 Tempo 2011 Break 30 sec.
Hold a chin-up bar with an overhand grip. Grasp with hands that are slightly wider than shoulder width. Tighten your core and then pull yourself up until your lower chest touches the crossbar. Lower until your arms are straight again. Barbell Biceps Curl “Titel = “Barbell Bizeps Curl” />
Sets 8 Reps 8 Tempo 2011 Rest 60sec  Hold a barbell with your hand shoulder width apart with a underhand grip. Hold your chest up, rest your torso and elbows against your sides, pull the bar against your chest while pressing your biceps. Lower back to the start.
Hold a pole directly with a shoulder-width underhand grip in front of your legs. Bend your knees slightly, then bend forward, catch your hips and leave the shoulder blades behind. Pull the bar up to the breastbone with your elbows and then lower it again to the beginning.