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 #5

  • 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
  • Multi-Vitamins
  • 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

Romanian Deadlift

Sets: 3
Reps: 12
Rest: 60-90s

Overhand Dumbbell Row

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

Barbell Pullover

Note: Use EZ Bar for better wrist support.

Sets: 3
Reps: 12
Rest: 60-90s

Seated Row Machine

Sets: 4
Reps: 15
Rest: 45-60s

Seated (Incline) Hammer Curl

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

Plank Jacks

Sets: 3
Reps: 20
Rest: 60s

Cable Wood Chop

Sets: 3
Reps: 15
Rest: 30-45s

Cable Crunches

Sets: 4
Reps: 20
Rest: 60s

Day 2- Chest, Shoulders & Triceps

Cable Cross Over

Sets: 4
Reps: 15
Note: 60s

Upward Cable Flyes

Sets: 4
Reps: 60s
Rest: 60s

Push-ups

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

Sets: 4
Reps: 12
Rest: 60s

Dumbbell Front Raise to Lateral Raise

Sets: 3
Reps: 10
Rest: 60-90s

Dumbbell Skull Crushers

Sets: 4
Reps: 15
Rest: 60s

Dumbbell Triceps Extension

Sets: 3
Reps: 15
Rest: 60s

Triceps Dips

Sets: 4
Reps: 10
Rest: 45-60s

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