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Upper Body Volume

A focused upper body session designed to build serious size and strength through pull-ups, dips, and targeted pressing work. Expect a satisfying pump and a productive challenge that keeps your Week 2 momentum rolling!

Created by

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Workout Breakdown

Warm-Up

Arm Circle

2 sets × 30s, 30s

Shoulder Circle

2 sets × 30s, 30s

Scapular Pull-Up

2 sets × 10 reps, 10 reps

Dip Progression

Progressive exercise

Main Workout

Pullup Progression

Progressive exercise

Dip Progression

Progressive exercise

L-sit Progression

Progressive exercise

3 circuits

Chin-Up

1 set × 10 reps

Dip (Triceps)

1 set × 12 reps

Hanging Knee Raise

3 sets × 12 reps, 12 reps, 12 reps

Cool Down

Dead Hang

2 sets × 30s, 30s

Chest Stretch

1 set × 40s

Shoulder Stretch (Cross-Body)

1 set × 40s

Triceps Stretch - Overhead

1 set × 40s