The Tone & Strength Upper Body workout plan is to be used two times a week and added to your usual training program.

For example: Monday: Day 1 // Wednesday: Day 2 (see below)

If you do not have a training program, then combine this program with the tone and strength lower body series. This workout is Tone & Strength Upper Body #3

  • Goal: Build Muscle
  • Training Method: Body Split
  • Training Frequency: 2x per week
  • Level: Intermediate - Advanced

Recommended Supplement Stack

Note: Supplementation is not compulsory to see results with this program. However, it is recommended for those that struggle with diet and nutrition intake. 

  • BCAAs
  • 100% Whey Isolate Protein
  • CLA

Cardio

There is no set cardio routine with this workout series. We suggest you include 1-2 Cardio days – lasting 45-60minutes.

However, before each session focus on a moderate intensity 10-15 minutes warm up of Elliptical, Rowing Machine or Treadmill running.

Day 1 - Back, Biceps & Core

Single Arm Dumbbell Row

Sets: 4
Reps: 15, 10, 8, 6
Rest: 60-90s
Note: Increase the weight with each set

Seated Row (Wide Grip)

Sets: 4
Reps: 15
Rest: 60-90s

Bodyweight Back Extensions

Sets: 3
Reps: 15
Rest: 6-90s
Note: Slow & controlled tempo throughout

Seated Bicep Curls

Sets: 3
Reps: 10
Rest: 45-60s

Dumbbell Wood Chop

Sets: 3
Reps: 15
Rest: 60s

Mountain Climbers

Sets: 3
Reps: 60s
Rest: 30-45s

Knee to Elbow Crunches

Sets: 2
Reps: 60s
Rest: 60s

Day 2- Chest, Shoulders & Triceps

Push-ups

Note: If you cannot do full push-ups opt for the modified version.

Sets: 4
Reps: 10
Note: 60s

Flat Bench Dumbbell Fly

Sets: 4
Reps: 10
Rest: 60s

Dumbbell Pullover

Sets: 4
Reps: 12
Rest: 60s

Dumbbell Upward Row

Sets: 3
Reps: 15
Rest: 60s

Arnold Press

Sets: 3
Reps: 10
Rest: 60s

Cable Triceps Extension (Overhead)

Sets: 3
Reps: 15
Rest: 60s

Triceps Kickbacks

Sets: 3
Reps: 10
Rest: 45-60s

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