
UPPER BODY WORKOUTS
IMPORTANT MUSCLES

Pectoralis Major

Trapezius

Deltoids

Latissimus Dorsi

Biceps
Triceps
Flexors
Extensors
EXERCISES
Lat Pull Downs (3 Variations)
Muscles worked: Latissimus Dorsi, Biceps
Seated Cable Row
Muscles: Latissmus Dorsi, Biceps
Reverse Cross Overs
Muscles: Deltoids
Cable Cross Overs
Muscles: Pectoralis Major
Incline Cable Press
Muscles: Deltoids, Triceps, Pectoralis Major
Cable Shoulder Press
Muscles: Deltoids, Triceps, Trapezius
Dumbbell Lateral Raise
Muscles: Deltoids, Trapezius
Dumbbell Military Press
Deltoids, Trapezius, Triceps
Dumbbell Shrug
Muscles: Trapezius
Dumbbell Pullover
Muscles: Pectoralis Major, Latissmus Dorsi
Dumbbell Upright Row
Muscles: Deltoids, Trapezius
Single Arm Row
Muscles: Latissimus Dorsi, Deltoids, Biceps
Dumbbell Bent Over Row
Muscles: Latissimus Dorsi, Deltoids, Biceps
Decline Dumbbell Press
Muscles: Pectoralis Major, Triceps
Incline Dumbell Press
Muscles: Pectoralis Major, Deltoids, Triceps
Dumbbell Press
Muscles: Pectoralis Major, Triceps
Barbell Shrug
Muscles: Trapezius
Barbell Pullover
Muscles: Pectoralis Major, Latissimus Dorsi
Barbell Upright Row
Muscles: Deltoids, Trapezius
Barbell Military Press
Muscles: Deltoids, Trapezius, Triceps
Barbell Bent Over Row
Muscles: Latissimus Dorsi, Biceps
Incline Bench Press
Muscles: Pectoralis Major, Deltoids, Triceps
Bench Press
Muscles: Pectoralis Major, Triceps
This video has excellent advice on how to do the bench press; however, please ignore the obnoxious "bro talk" in the video. Bench pressing is applicable to everyone not just "buff dudes".
Decline Bench Press
Muscles: Pectoralis Major, Triceps