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Upper Body Hypertrophy

A controlled, machine-focused upper body session designed to build your foundation with perfect form and steady time-under-tension. Expect a satisfying pump as you lock in your movement patterns for the weeks ahead!

Created by

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Workout Breakdown

Warm-Up

Arm Circle

2 sets × 20s, 20s

Chest Opener Stretch

1 set × 30s

Push-Up (Incline)

2 sets × 10 reps, 10 reps

Main Workout – Compounds

Chest Press - Machine

3 sets × 9 reps, 9 reps, 9 reps

Iso-Lateral Row - Machine

3 sets × 9 reps, 9 reps, 9 reps

Shoulder Press (Overhead) - Smith Machine

3 sets × 9 reps, 9 reps, 9 reps

Accessories

Lat Pulldown (Wide-Grip) - Cable

2 sets × 11 reps, 11 reps

Chest Fly

2 sets × 11 reps, 11 reps

Flyes (Reverse) - Machine

2 sets × 11 reps, 11 reps

Cool Down

Shoulder Stretch (Cross-Body)

1 set × 30s

Chest Doorway Stretch

1 set × 30s

Lat Stretch

1 set × 30s