The Best Beginner's Upper Body Workout

This will be the year that you get in the best shape of your life and crush your fitness goals.

It's not gonna be easy, but I will tell you that it is DEFINITELY possible.

Here's the best beginner's upper body workout that I would personally do if I was just starting out again.

#tylerpath #fitness #gym #bodybuilding

[hummy]

2×10 late pulldown
3×8 dumbell bench (15°, 30°, 45°)
2×10 lateral raise
2×10 t-bar rows
2×10 triceps pushdown
2×10 dumbell curls

[vickabz]

Here if anyone wants to see my notes :) :
All sets includes :
✅ 2 minutes rest between each sets
✅count 3 seconds when going down/up
✅ try do to 2 more reps after burn
✅4 x 10 sets (personal)

Upper Body Strength

1. Lat Pulldown : __ lbs
🔴2 sets Place your hands wider than your shoulder / 2 sets middle grip
🔴 2 minute break between each set
🔴Try to think about your upper arms touching the sides of your body
🔴Bar land on your upper chest
🔴Slight lean as you pull

2. Dumbbell Bench Press : __ lbs
⚪️Each set incline the bench higher
⚪️Dumbbells diagonally
⚪️Puff out your chest

3. Machine Lateral Raise : __ lbs
🔴Don’t think "up" think "out"
🔴Slight lean forward

4. Chest supported T-Bar Row : __ lbs
⚪️2 sets wide grip / 2 sets closer grip
⚪️wider grip, think about shoulders touching eachother
⚪️closer grip don’t touch shoulders together
⚪️Squeeze your abs
⚪️Elbows out

5. Unilateral cable triceps pushdown : __lbs
🔴 don’t move shoulder
🔴extend elbow

6. Dumbbell Bicep curls : __ lbs
⚪️Palms Up
⚪️Keep elbows on side of your body

[anarchoyeasty]

Notes for myself and anyone who wants them:
2x6-10 Pronated Grip Lat Pulldown
3x6-10 Dumbbell Bench Press (15deg 30deg 45deg)
2x8-12 Machine Lateral Raise (elbows more infront)
2x6-10 Chest Supported T-Bar Row (alt use dumbbells)
1-2x8-12 Unilateral Tricep Pushdown superset w/ 1-2x8-12 Dumbbell Bicep Curls
Core workout of choice
Cardio of choice

[XanderYTV]

7:50
For lateral raises -
Go stand in a doorway
Place the back of your hands against the frame on each side of you
Push as hard as you can. Notice you are pushing, not pulling. If you were to pull with your traps your hands would simply travel up - not out.
You will feel your upper arms (side delt) light up

If you were to try to do the same thing while leaning slightly forward you would then be in the perfect position for lateral raises with dumbbells, cables, machines, etc.

[BitigoBlack]

Bro. Started gym this week. I've been following your vids for a few months. Thank you

[stefanycardenas]

Cardio of choice
Recommended: 2-3 warmup sets of 3-5 reps and gradually scaling up in weight until you finally get your working set

* 3:15 Pronated Grid Lat pulldown | Lats | 2 sets of 6-10 reps | Omni Grip (wider & closer) Bar to upper chest, slight lean as you pull, control the eccentric, 2-4 second tempo on eccentric, 2-3 mins of rest.
* 5:31 Dumbbell Bench Press | Chest, triceps, front delts | 3 sets of 6-10 reps | Omni bench angle (15°, 30° & 45°) ---- Dummbbells pointed diagonally, 2-4 second tempo on eccentric, 2-3 mins of rest.
* 7:50 Machine lateral raise | Side delts | 2 sets of 8-12 reps ---- Think "out" your arms, not "up", 2-4 second tempo on eccentric, 2 minuts of rest.
* 9:15 Pronated Chest-Supported T-Bar row | Upper/Mid Back (Traps & rhomboids) | 2 sets of 6-10 reps | Omni grip (wider & closer) ---- Brace your core, 1 set = Squeeze shoulder blades back, 2 set = Don't squeeze shoulder blades back, 2-4 second tempo on eccentric, 2-3 mins of rest.
* 11:30 Unilateral tricep pushdown | Triceps | 1-2 sets of 8-12 reps each | Super set with Dumbbell bicep Curls --- 2-4 second tempo on eccentric, 2 mins of rest before doing optional set #2
* 12:46 Dumbbell bicep Curls | Biceps | 1-2 sets of 8-12 reps each | Superset with Unilateral tricep pushdown ---- Stay supinated (Palms up), keep elbows near side of body, focus is elbow joint not shoulders, 2-4 second tempo on eccentric

Core workout of choice

[homeofspatial]

3:15 Lat Pulldown
5:31 Dumb. Bench Press
7:50 Lat Raise
9:15 T Bar Row
11:30 Tricep Pushdown
12:46 Dumb. Curls

[khalitrbl]

out of the 90 million videos ive watched for workouts this has been the most useful, you explain everything so concisely and clearly im so excited to do some of these tomorrow!! i've also really struggled with my form for lat pulldowns but nothing has made sense until this video, thank you so much :)

[ErrorNameNotFound]

I used to PPL but recently switched to Upper/Lower body so I can hit my full body twice by going 4 days a week instead of 6. I made some improvements to my Upper body workout, please make a video like this for lower body.

[mufu]

This video is perfect. I've been hitting the gym for 3 months now, consistently. And I always try to do what I like most but I was also looking for a plan easy to execute.
Thank you so much!

[MillieReyes-di]

I’d like to add that staying against a wall helped me tremendously to stay stable when doing bicep curls.

[rickprime]

Ive been losing ton of weight, I was 295, but I also do weight training. Its been almost a year now and im at 240. Feeling better than I ever have, feel like im 23 again (im 41) and looking younger too. My life has changed mentally and socially, Thanks to your content I can get to my goal of 200.

[TextbookCommittee]

I find your videos super easy to follow. A great blend of science and form and practical notes for beginners. I started on the basic machines 4-5 months ago and am working my way into more intentional/varied/intense sets and your videos and shorts are SO HELPFUL for this. Thanks!!!

[deepakiiml]

Workout -Upper body

Lats pull down
* 2 sets, 6-10 each time to failure
* Start with wider grip in set 1, shorter grip in set 2
* Pull with your elbows, eccentric portion for 2-4 secs

Dumbbell bench press
* 3 sets, 6-10 each time to failure
* Start with notch 1 15 degree set 1, keep moving up a notch with each set
* Dumbbells at 45• and diagonal to each other, puff your chest when you start, eccentric portion for 2-4 secs


Machine lateral raises
* 2 sets, 8-12 each time to failure
* Keep collar bone down, Push your elbows out
* Arms slightly in front of your body, lean forward

Chest supported T-bar row
* 2 sets, 6-10 each time to failure
* Brace your core and use wide grip for first set to squeeze shoulder blades
* Narrow grip in set 2 and don’t squeeze shoulder blades

Superset: Unilateral cable tricep pulldown
* 2 sets, 8-12 each time to failure
* Align the cable with your arm

Superset: Dumbbell bicep curl
* 2 sets, 8-12 each time to failure
* Keep your elbows glued to the side

Bonus: Abs workout
* V- ups, Russian twists and Bicycles - each 10-20 times; 5 mins total

[redcloud]

This is the video that kicked it off for me man. Appreciate your content

[Arsenalqx]

the 2-4 counting really helped out thanks for tip Tyler!

[Slick_Slimey_Roiii]

Change your thumbnail quality is insane

[eliana]

I’d like to add that staying against a wall helped me tremendously to stay stable when doing bicep curls.

[samuelcastillo]

Lat pulldown
Same but closer grip
Dumbel bench press
Same 45 degrees angle
Machine/dumbbell lateral raises
Tricep pushdown

[Jobson]

my social media algorithm loves this dude he pops up from everywhere to my feed