How to do a Easy quick Upper body Workout for Guys

This is a quick easy upper body workout that only takes minutes a day.

Difficulty: Easy

Instructions

Things You'll Need:

• EZ Curl bar
• Free weights

1. This is a Great and Simple workout for Guys that want to build or maintain size but dont have the time to do a full fledged workout. It's also good for athletes that are training and dont want to do a full weight routine. (I did this during the baseball season)

2. 
   EZ curl bar

   I highly recommend investing in an EZ Curl bar pictured here. It has 2 "V's" which is Much more comfortable than the traditional strait bar. I got one at Play it Again Sports for $15. I am sure you can find them on line or at a sports retail store too.

3. Get some Free weights that will fit your curl bar I recommended a couple 25lbs, a few 10's and a couple 5's.

4. This workout consists of 3 exercises. I dont like dong a set amount of Reps because it allows your body to gain muscle memory, and hinders your progress; Instead pick a number like 25 , 50 or 100 and do as many as you can. Take a 30 sec break and continue until you reach that number, taking more breaks as you need to. I Typically try and do 50 of each exercise or 150 reps total. I can usually do it in 15 minutes.

5. The three exercises are Standing curls, Front shoulder presses, and Push-ups. These 3 exercises will work your major upper body muscles, and allow you to look like an avid weight lifter. Some people say to only workout every other day (the same muscle groups) to be honest I do this Mon - Fri, and rest on the weekends. I have done it for 15 yrs and have maintained a good size and had no problems.

6. 

   Form is everything!!! You need good form or you will do more damage than good. Basically on the Standing curl, keep your back strait, head forward, elbows to your side. use a light weight until you get the form down! When you bring the weight down stop when your arms are level and strait out from your waist (90 degrees. Explode up and go slowly down again, pause for a second and go up again. Breathe in as you curl the weight up and exhale as you go down. Keep good control of the weights! Dont bring the bar down further than your waist. in the example pic the girl is leaning back ( dont do that!) keep strait. She did stop at the proper place. She is also using barbells instead if the EZ curl bar.

7. 

   For Front shoulder presses start at your collar bones with hands shoulder width apart on the bar. Go strait up, while keeping your back and body strait, and elbows in! Dont let your elbows stick out. Explode up (stop just before are locking position) and go slowly down maintaining full control of the weights and your body. Keep your head strait (dont lean back).

8. 

   Its always a pet-peeve of mine to see someone doing push-ups in poor form. Keep your back strait (dont arch you butt) hands shoulder width apart, and HEAD LOOKING STRAIGHT AHEAD! (not at the floor) the guy in the pic has his hands a little too far apart, other than that its pretty good form. Explode up and go slowly down (about a inch off the ground), dont pound the ground with your chest or lock your arm out when you go up.

9. mix up the sets each day. One day start with push ups, the next with curls and so forth. You will find you can blow through this workout in no time, and even do it in front of the TV or radio. Good luck!

[kristinasan]

on 11/2/2009 http://www.sportydirect.com