I will be honest with you… It’s great to have good abs, a strong back and toned legs, but if you want to really feel like you are in shape and want to make sure others know it, then you gotta put good time and energy into an upper body workout. This workout focuses on your biceps, triceps, shoulders, pecs, traps and upper back. Even better, you don’t need heavy weights or a gym membership to accomplish this goal because you have the 500 Rep Build Upper Body Workout! I know that 500 reps seems like quite a bit, especially if this is your first time with this type of intense upper body workout. Why this many reps? Let me explain…

In order for muscles to grow, you have to push them to the point of exhaustion, which you can do by choosing heavy weights or by doing lots of reps. Doing many reps is a better option most of the time because you are working both Type 1 (slow twitch) and Type 2 (fast twitch) muscle fibers. When lifting heavy, you are mostly working Type 2 fibers that are involved in strength, while neglecting Type 1 fibers that are involved with endurance. In order to build muscle with the least amount of work (AKA pain and suffering) you should choose an exercise format that requires both strength and endurance- the 500 Rep Workout. The key is to start off with a light weight that allows you to perform 20-25 reps per time, or set (learn more about reps and sets). Rest for a few seconds, then keep going until you reach 100 total for that particular exercise. Once you are easily doing over 25 reps with a particular weight, increase the weight! Seriously, following this format will get your arms so big, people will really begin to think you have been using “supplementation…” Do 2 to 3 of these 500 rep workouts per week and you will definitely get results! You can also check out other upper body workouts!

500 Rep Upper Body Workout


Do 100 reps of each exercise. Rest when you need to, but get through the upper body workout as quickly as possible.

This is one of my favorite exercises to warm up with. You really feel this in your upper body.

Muscles Worked:Shoulders, triceps, biceps, quadriceps, glutes, hamstrings, core muscles.

Gotta work the guns… I’m sure I don’t have to convince you to do this one…

Muscles Worked: Biceps, core muscles.

A great exercise for your trapezius muscles and shoulders so you won’t get that weird “big shoulder, no neck” look. lol

Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings.

Back to back with the shoulders… Hey, you asked for bigger arms! Keep your core tight though, for this one.

Muscles Worked: Shoulders, trapezius, pectorals, core muscles.

The classic… The “Build Upper Body Muscle” exercise…

Muscles Worked: Pectorals, triceps, biceps, shoulders.

Good job on getting through the 500 reps for this workout. Hey- and if you didn’t, make a note of it and try next time around. If you want it… It will happen…