For us at Pur Pharma and many other gym-goers around the world, our bulking seasons are fully locked in and for our loyal customers, we’ve decided to throw together the perfect upper body workout to put on some insane mass. This workout is going to hit all muscles in your upper body, including chest, back, shoulders, biceps, triceps, and traps so that you can get complete activation & hypertrophy across your upper half. Pairing this workout with some of our best-selling anabolic steroids like Testosterone 400, Sustanon, and Deca Durabolin will turn your physique from average to genetically-gifted by the end of your bulk. So, let’s hop right into Pur Pharma‘s perfect upper body workout.
#1: Dumbbell Incline Bench Press
The dumbbell incline bench press is our first main movement for this workout (and for good reason)! The dumbbell incline bench press provides stimulus to your entirety of your pectoral muscles while mainly targeting the upper chest. Doing incline movements for your chest will create a shelf across your upper torso, leading to the illusion of a stronger V-taper and a more appealing aesthetic. Using dumbbells instead of a barbell bench press provides your body with more range and freedom of motion, while also hitting your stabilizing muscles which means maximum muscular hypertrophy for the chest. We suggest in order to stimulate muscle growth as well as strength gain, to work in a rep range of 6-10 reps with heavy weights, controlled reps, and a slow eccentric.
#2: Bent Over Barbell Row
The bent over barbell row has been a staple in many bodybuilding routines for a very long time, largely popularized by the Golden Era of bodybuilding. Performing this movement bent over with the barbell will target your lower back muscles, just as well as it targets your lats and mid back. When performing this movement, you can keep your elbows close to your torso to put more emphasis on your lat muscles or you can flare your elbows slightly to hit more of your mid to upper back. You can go fairly heavy on this movement, so we recommend sticking with a 4×5 set & rep scheme to provide serious muscle damage. Always make sure to keep a sturdy and flat lower back during this movement, as form breakdown can occur more often than you’d think.
#3: Seated Dumbbell Overhead Press
After hitting the chest and back heavily with the two previous movements, it’s time to hit our last compound exercise of the workout before we move into more accessory work: the seated dumbbell overhead press. Lots of gym-goers will choose to go with a standing barbell overhead press when performing this movement pattern, but here at Pur Pharma, we are all about efficiency. To be as efficient as possible, it’s important to provide the most stability to your body when performing a lift so that you can move the most weight and being seated down on a 75-80° inclined bench will do exactly that. Pressing upwards, make sure not to flare your elbows too much as shoulder impingement & rotator cuff damage can occur with excessive flare. Again, using dumbbells will provide your body with better range of motion and more muscle stimulus throughout the exercise. After going heavy on the two previous lifts, we recommend to work with only moderately heavy weights in a rep range of 8-12 which will induce more hypertrophy & sarcoplasmic hypertrophy. Trust us — your rotator cuff will thank you. For some increased muscle growth on these past 3 compound movements, we recommend taking oral steroids such as Dianabol or Anadrol as they’ll help greatly with muscle development and strength gain.
#4: Close Grip Bench Press
For our second barbell movement of the workout, we are going to go over to the bench press — but not to hit chest. Close grip bench press is a ridiculously effective movement for hitting all 3 heads of the tricep, with a main emphasis on the medial and long head. Putting your hands on the bar at about shoulder width apart, make sure to lower with a slow eccentric and explode through while squeezing the triceps at the top of the lift. This exercise helps build great explosive power and muscle. Higher reps of 8-12 can be used for this movement as well, for effective hypertrophy and for less risk on your joints.
#5a: Incline Dumbbell Bicep Curl
Supersets are a great way to be time-efficient and produce skin-splitting pumps and the incline dumbbell bicep curl is going to be the first half of this superset. Go grab an adjustable bench, set the incline to 30-45°, and grab some light dumbbells because the contraction on the long head of the bicep is going to be our main focus here. When curling, make sure to twist your pinkies up as much as possible for maximum bicep contraction and go at a slow tempo so you can really build your mind-muscle connection with the bicep. Perform this for 12-15 reps, and then rest for only 30 seconds because we are going to jump right in to our second partner exercise. After taking some time to grow your bicep peaks with this lift, Pur Pharma recommends you try Anavar or Winstrol for shreds and vascularity to contribute to a more impressive arm.
#5b: Dumbbell Lateral Raise
Now it’s time to walk over to the dumbbell rack and pick up an even lighter pair of dumbbells for this movements (usually about 75-90% of your dumbbell weight for curls)! Standing tall with flexed abs and glutes, raise your dumbbells out to the side with your pinkies turned outwards, but with your elbows leading the movement instead of your hands. Perform these again for 12-15 reps and make the contraction slow for more effective muscle growth and a safer rotator cuff.
#6a: Barbell Shrugs
For a final superset blaster to end the workout, we like to hit our traps and rear delts in our last 2 exercises for the day to achieve a massive pump. Load your barbell with a moderate weight, grab at about 1.5x shoulder width, and shrug up explosively with a paused squeeze at the top of the movement. To reduce momentum and really target the traps optimally, we will again want to perform a slow eccentric with this lift. For more explosive power, lift in a rep range of 5-8 but for more muscular hypertrophy, ramp up the reps to 12-15 for an insane burning sensation.
#6b: Rear Delt Flies
What better thing is there than burning traps after a killer set of 15 reps? Oh right: some rear deltoid muscles so pumped up that you couldn’t even scratch your back if you wanted to. Using the rear delt fly machine, lift in a rep range of 15-20 reps and make sure to really squeeze the weight at the top of the movement. Rear delts can be a difficult muscle to target so we really want to nail down the form for this one and feel that pump build up overtime. For increased endurance on these high rep movements, give Masteron Enanthate or Masteron Propionate a shot — it won’t disappoint.
For the compound movements of this workout (#1, #2, #3, and #4), we recommend to only perform 3 hard and effective working sets. However for the accessory movements (#5ab and #6ab), 4-5 sets can be done to include some higher volume for the workout. If you want more workout, nutrition, and fitness tips, make sure to check out some of our other Pur Pharma blogs (including our newest blog on the importance of bulking), and visit Pur Pharma for anabolic products for a killer physique.