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Upper Body Hypertrophy

Build a solid upper body base with controlled dumbbell pressing and rowing movements. Focus on clean form over heavy weight — your muscles will thank you later!

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Workout Breakdown

Warm-Up

Arm Circle

2 sets × 20s, 20s

Shoulder Circle

2 sets × 10 reps, 10 reps

Chest Opener Stretch

1 set × 30s

Inchworm

2 sets × 5 reps, 5 reps

Main Workout

Bench Press - Dumbbell

3 sets × 9 reps, 9 reps, 9 reps

Bent Over Row

3 sets × 9 reps, 9 reps, 9 reps

Overhead Press - Barbell

3 sets × 9 reps, 9 reps, 9 reps

Lateral Raise - Dumbbell

2 sets × 11 reps, 11 reps

Bodyweight Bicep Curl - Body Only

2 sets × 11 reps, 11 reps

Triceps Extension - Bodyweight (Bar)

2 sets × 11 reps, 11 reps

Cool Down

Shoulder Stretch (Cross-Body)

1 set × 30s

Chest Doorway Stretch

1 set × 30s

Triceps Stretch (Overhead) - Partner Assisted

1 set × 30s

Child's Pose

1 set × 40s