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Do you want to add a serious amount of lean muscle mass in just 30 days? Then you’ve come to the right place because this 4 week, training plan will do exactly that by pushing your body harder than it’s ever been pushed before.

To add as much lean muscle mass as possible over the next 30 days, while also stripping off body fat, it’s important you follow this training plan as closely as possible. It’s been designed to tax your major muscle groups, especially your chest and back, to radically transform how you look.

Typically beginners will often start with a total body workout program, but that isn't the only option, especially if you're on a busy schedule. You can easily split your workouts so that you're working different muscle groups on different days. Your workouts are shorter and will fit into a busy day.

This upper body workout is perfect for beginners who want to get started. It includes easy-to-follow classic dumbbell exercises that target all of the muscles of the upper body as well as the core. Included is the muscle group you're working so you can start to learn which moves work which muscles.

That will help you focus on that muscle as you're doing the exercise, which makes the move more effective.
The idea here is to start to build strength and muscle so you can create a strong foundation that will allow you to move on to more challenging workouts. The most effective strategy is to integrate a combination of compound exercises into your routine. Some of those will include barbells and dumbbells and machines, yes, but others just require your own body weight and some call for resistance bands.

An upper body workout is any workout that involves training most or all of the muscle groups of the upper body. This includes:
- Chest
- Back
- Shoulders
- Biceps
- Triceps

Progressing your bodyweight workouts by adding resistance, like a set of dumbbells, is a great way to further challenge yourself and build stronger muscles. Even though the exercises primarily target muscles in the upper body, they will also engage your core abs.

We have the 50 best upper body exercises and strength-training moves, which will target and trigger muscle growth as fast as possible. Not only will these moves increase your overall strength, but they will decrease your risk of injury, create a more symmetrical build, and will naturally improve your core strength for everyday functional fitness.