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Upper Body Hypertrophy

You'll kick off your training with a solid mix of pressing and pulling movements that build strength from the ground up. Expect to leave feeling accomplished and ready for more!

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Workout Breakdown

Warm-up

Arm Circle

1 set × 10 reps

Shoulder Roll

1 set × 10 reps

Wrist Flexibility Stretch

1 set × 8 reps

Scapular Push-Up

1 set × 10 reps

Main Workout

Bench Press - Dumbbell

3 sets × 8 reps, 8 reps, 8 reps

Row (Bent-Over) - Dumbbell

3 sets × 8 reps, 8 reps, 8 reps

Shoulder Press - Dumbbell

2 sets × 10 reps, 10 reps

Pullup Progression

Progressive exercise

Lateral Raise - Dumbbell

2 sets × 10 reps, 10 reps

Dead Bug

2 sets × 10 reps, 10 reps

Cool Down

Shoulder Stretch (Cross-Body)

1 set × 30s

Triceps Stretch - Overhead

1 set × 30s

Child's Pose Lat Stretch

1 set × 30s

Chest Expansion Stretch (Elbows Back)

1 set × 30s