Do you want to lose weight? Or do you want to lose body fat? Because these are two
completely different things….Well, did you know that your muscle is your body’s fat-burning
engine? So the more you have the more body fat you will burn.

It’s true, so in order to build muscle, you need to lift weights. Here is one of my favorite upper
bodybuilders.

Upper bodybuilder:
4x 12 Upright Row
3x 10 Push Press
4x 15 Pendlay Row
3x 15 Rear delt fly
3x 15 Tricep Dips
4x 20 Full range side laterals
3x 15 Single arm low pulley row, elbows out
4x 12 Kneeling single-arm Arnold dumbbell press
3x 15 Tricep extension

Fueling your body is also a must so before my workout, I love to have some sort of simple carb
such as honey and a rice cake, a banana, or even white rice. After my workout, I love to have a
whey protein shake for recovery.

Bookmark this for the next time you need to crush an upper body workout and don’t forget that
fuel!