Complete Upper Body Workout Guide for Athletes: Build Strength and Size in 60 Minutes

Looking to add serious muscle and strength to your upper body during the off-season? This comprehensive workout combines explosive movements, compound exercises, and targeted accessory work to maximize your gains in just 60 minutes. Perfect for athletes seeking efficient, effective training during their off-season.

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Workout Overview

• Duration: 50-60 minutes (including warm-up)
• Focus: Upper body strength and hypertrophy
• Experience Level: Intermediate to advanced
• Best for: Off-season athletes
• Equipment Needed: Dumbbells, barbell, cable machine, pull-up bar, resistance bands

Important Note

This workout is specifically designed for off-season athletes. If you’re currently in-season, save this routine for when your competitive schedule ends to avoid interference with sport performance.

The Workout Breakdown

Warm-up Superset (4 sets)

1. Plyometric Push-ups
   • Sets: 4
   • Reps: 5
   • Focus: Explosive power and nervous system activation
   • Rest: 15-20 seconds before moving to band pull-aparts
2. Half-Kneeling Rotational Wall Band Pull-Aparts
   • Sets: 4
   • Reps: 10 each side
   • Grip: Supinated (palms up)
   • Technique:
     • Position 6-8 inches from wall
     • Inside arm applies pressure to wall
     • Follow pulling hand with eyes
     • Focus on increasing range of motion with each rep
   • Rest: 90 seconds after completing both exercises

Primary Movement Superset (5 sets)

1. Alternating Dumbbell Bench Press
   • Sets: 5
   • Reps: 6 each side
   • Form Options:
     • Neutral grip for those with shoulder issues
     • Traditional grip for healthy shoulders
   • Key Points:
     • Maintain tension in the non-working arm
     • Focus on controlled movement
     • Utilize stretch position for growth
2. Neutral Grip Pull-ups/Chin-ups
   • Sets: 5
   • Reps: 5-12 (as many as possible with good form)
   • Execution:
     • Explosive concentric (up) phase
     • 2-5 second eccentric (down) phase
     • Use resistance band for assistance if needed
     • Add weight vest for advanced athletes
   • Rest: 90-120 seconds between supersets

Strength Development Superset (4 sets)

1. Close-Grip Incline Bench Press
   • Sets: 4
   • Reps: 10-12
   • Setup:
     • Moderate incline angle
     • Grip width: 3-5 inches narrower than normal
     • Optional: False grip (experienced lifters only)
   • Focus: Tricep engagement and full range of motion
2. Chest-Supported Dumbbell Rows
   • Sets: 4
   • Reps: 8-10
   • Technique:
     • Position at edge of incline bench
     • Drive elbows high (similar to face pulls)
     • Target upper back, traps, and rhomboids
   • Rest: 90-120 seconds between supersets

Finishing Superset (3 sets)

1. Overhead Cable Tricep Extensions
   • Sets: 3
   • Reps: 15-20
   • Setup:
     • Low cable position
     • Staggered stance
     • Forward lean
   • Focus: Full stretch and squeeze on each rep
2. Full Range Lateral Raises
   • Sets: 3
   • Reps: 15-20
   • Weight: ~50% of normal lateral raise weight
   • Execution:
     • Continuous movement
     • Full range of motion (overhead reach)
     • Control throughout entire set
   • Rest: 60 seconds between supersets

Programming Notes and Tips

Exercise Selection

• The workout begins with explosive movements to prime the nervous system
• Progresses from compound movements to isolation work
• Emphasizes both pushing and pulling for balanced development
• Incorporates varying angles and grips for complete muscular development

Loading Strategy

• Focus on quality movement over maximum weight
• Progressive overload through either weight or reps
• Adjust weights to maintain prescribed rep ranges
• Use RPE 7-8 for compound movements

Rest Periods

• 15-20 seconds between exercises within supersets
• 90-120 seconds between supersets for primary movements
• 60 seconds between finishing supersets
• Adjust based on individual recovery needs

Form Considerations

• Maintain tension throughout movements
• Focus on mind-muscle connection
• Utilize full range of motion when possible
• Control eccentric portions of movements

Modifications and Progression

For Beginners

• Reduce total sets by 1-2 per exercise
• Use assistance on pull-ups
• Focus on form before adding weight
• Extended rest periods if needed

For Advanced Athletes

• Add weight to pull-ups
• Increase working sets
• Reduce rest periods
• Incorporate drop sets on final sets

Recovery Considerations

• Adequate protein intake post-workout
• 48-72 hours between upper body sessions
• Focus on quality sleep
• Proper hydration throughout the day

Conclusion

This comprehensive upper body workout provides an excellent framework for off-season athletes looking to build size and strength. Remember to focus on proper form, progressive overload, and adequate recovery. For best results, implement this workout 1-2 times per week with at least 48 hours between sessions.

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