Training Frequency and Structure: Due to demanding careers and family commitments, I and my clients train the upper body only twice a week. We use a combined training style, hitting all upper body muscle groups in a single session.
Priority-Based Order: The routine is structured around prioritization. You should start with the muscle group you want to change or improve the most.
My Rotation: Because I prioritize arm growth, my specific sequence is as follows:
Biceps: I start first with exercises like preacher curls or incline curls.
Triceps: Followed by overhead extensions to bias the long head of the triceps.
Deltoids: Focus on the lateral delts using a cuffed cable machine to create wider shoulders and the appearance of a smaller waist.
Back: Focus next on the lats, which also help make the waist look narrower.
Chest: Placed last in the workout because my chest, shoulders, and upper back are already large and are considered a lower priority.
Volume Recommendation: When executing an all-in-one upper body day, the focus should be on getting a couple of quality working sets for each muscle group rather than doing a massive number of sets for a single muscle group.
