Home Gym Workout Routine for the Upper Body

This routine is recommended for older weight trainers.

I designed my workout to basically fit around a schedule that gets me quickly through working out, while at same time hits the areas I want to maintain for strength and tone. I'm middle aged and basically want to keep tone and strength maintained. For me at least it works pretty well. It goes accross many days of the week but only 45 minutes to 1 hour per day. For the lifting part, it is based around super setting to maximize time and intensity. The focus of the weights is arms. shoulders and chest.

My work out is early in the morning before the day starts and is all peformed in a home gym. This works best for me. The excercises are all super sets idicated by the "/" next to them:

All days start with a full set of body stretches

All weight excercises are in 3 sets with reps of 8 to 10. (as I build and get stronger  the reps get higher which at that point I add more weight to bring them back down).

Routine Type 6 days a week - Upper body home gym
Duration Ongoing
Level Intermediate
Purpose Muscle tone and strength
Target Older home gym trainers looking for more muscle tone

Workout Schedule

Monday
Workout A
Tuesday
Workout B
Wednesday
Workout C
Thursday Workout D
Friday Workout E
Saturday Workout F
Sunday Rest

The Workout

Day 1 Monday - Workout A
Muscle Group / Notes Exercise Sets / Reps
Stretching   5 - 10 mins
Biceps / Triceps    
Superset #1 - Perform a set of curls immediately followed by a set of pushdowns. Do one superset, rest 50 seconds and do another. Follow this format until all repetitions have been completed. Barbell Curls 3 x 8 - 10 reps
Triceps Pushdowns 3 x 8 - 10 reps

Superset #2 - Perform a set of curls immediately followed by a set of extensions. Do one superset, rest 50 seconds and do another. Follow this format until all repetitions have been completed. Dumbbell Curls 3 x 8 - 10 reps
Lying Triceps Extensions 3 x 8 - 10 reps
Superset #3 - Perform a set of dips immediately followed by a set of chins. Do one superset, rest 50 seconds and do another. Follow this format until all repetitions have been completed. Dips 3 x 8 - 10 reps
Wide Grips Chins 3 x 8 - 10 reps
Day 2 Tuesday - Workout B
Muscle Group / Notes Exercise Sets / Reps
Stretching   5 - 10 mins
Abs Sit ups 3 x 8 - 10 reps
  Leg Raises 3 x 8 - 10 reps
Cardio Treadmill 20 - 30 mins
Day 3 Wednesday - Workout C
Muscle Group / Notes Exercise Sets / Reps
Stretching   5 - 10 mins
Chest / Shoulders    
Tri Set #1 - Perform all three exercises one set after the other with no rest. Do one triset, rest 50 seconds and perform another, rest 50 seconds and complete the last set. Bench Press 3 x 8 - 10 reps
Shoulder Press 3 x 8 - 10 reps
Shrugs 3 x 8 - 10 reps
Biceps / Triceps    
Super set #1 - Perform a set of curls immediately followed by a set of pushdowns. Do one superset, rest 50 seconds and do another. Follow this format until all repetitions have been completed. Barbell Curls 3 x 8 reps
Triceps Pushdown 3 x 8 reps
Superset #2 - Perform a set of curls immediately followed by a set of extensions. Do one superset, rest 50 seconds and do another. Follow this format until all repetitions have been completed. Dumbbell Curls 3 x 8 - 10 reps
Lying Triceps Extensions 3 x 8 - 10 reps
Day 4 Thursday - Workout D
Muscle Group / Notes Exercise Sets / Reps
Stretching   5 - 10 mins
Abs Sit ups 3 x 8 - 10 reps
  Leg Raises 3 x 8 - 10 reps
Cardio Treadmill 20 - 30 mins
Day 5 Friday - Workout D
Muscle Group / Notes Exercise Sets / Reps
Stretching   5 - 10 mins
Chest / Shoulders    
Tri Set #1 - Perform all three exercises one set after the other with no rest. Do one triset, rest 50 seconds and perform another, rest 50 seconds and complete the last set. Bench Press 3 x 8 - 10 reps
Shoulder Press 3 x 8 - 10 reps
Shrugs 3 x 8 - 10 reps
Biceps / Triceps    
Super set #1 - Perform a set of curls immediately followed by a set of pushdowns. Do one superset, rest 50 seconds and do another. Follow this format until all repetitions have been completed. Concentration Curls 3 x 8 reps
Dips 3 x 8 reps
Shoulders/Forearms    
Superset #2 - Perform a set of laterals curls immediately followed by a set of forearm curls. Do one superset, rest 50 seconds and do another. Follow this format until all repetitions have been completed. Side Laterals 3 x 8 - 10 reps
Forearm Curls 3 x 8 - 10 reps
Chest Flat Bench Flys 3 x 8 - 10 reps
Day 6 Saturday - Workout E
Muscle Group / Notes Exercise Sets / Reps
Stretching   5 - 10 mins
Abs Sit ups 3 x 8 - 10 reps
  Leg Raises 3 x 8 - 10 reps
Cardio Treadmill 20 - 30 mins

Sunday: Day 7 - Rest

Basically the work out is a balanced body workout. For someone in thier middle ages, this is a great workout that will keep them strong, flexible and toned. Arbitrarily I throw in or substitute excercises with others. 

This routine if from Bill.

*Editors Note* A couple of things. There are some advanced techniques such as supersets and trisets so I recommend that before you attempt this routine you are familiar with those techniques and have been training for more than 4 months. Secondly, there are no leg movements in this routine. I suggest adding some leg movements such as squats at least once a week. Unless you have really bad knees, I recommend doing squats.

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