The upper body workout for beginners consists of 5 compound free-weight exercises to develop neural pathways for Olympic lifts and improve strength.


Since the upper body workout for beginners consists of compound free-weight exercise activating numerous muscle groups simultaneously you can improve kinetic chain efficiency, body control and coordination.

You can use the upper body workout to prepare yourself for more explosive exercises, such as Olympic lifts, that allow you to optimize your athletic abilities and become a powerful athlete. Ensure that the respective exercises are done in perfect form to optimize energy transfer and improve your athletic abilities.

Upper Body Workout Program

If you are in the preparation training phase then you want to perform 3 sets with 12-20 repetitions to enhance neural pathways. For gains in muscle mass during the hypertrophy training phase perform 3 sets with 8-12 repetitions and increase the weight.

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To become proficient in Olympic weightlifting, use the integrated periodization model for programming, and learn how to calculate appropriate training phase intensities download chapter 6 – Strength & Conditioning: Resistance Training for Athletes.

For more info on the subject then take a look at the purpose of athletic conditioning and learn how to become a powerful athlete.

Upper Body Workout For Beginners Summary

Training Zone

In this section we provide you with some more free-weight resistance training exercises you may be interested in to optimize your training:

Before you start your upper body workout you may want to warm up to prepare yourself and minimize the risk for injuries.

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