Time to go heavy and build that dense upper body muscle. You'll power through compound bench and rowing movements at peak intensity, then finish with targeted accessories to maximize muscle growth.
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Arm Circle
2 sets × 30s, 30s
Shoulder Dislocate
2 sets × 10 reps, 10 reps
Push-Up
Scapular Pull-Up
2 sets × 8 reps, 8 reps
Bench Press - Barbell
4 sets × 5 reps, 5 reps, 5 reps, 5 reps
Row (Bent-Over) - Barbell
Dumbbell Press (Incline) - Dumbbell
4 sets × 6 reps, 6 reps, 6 reps, 6 reps
Chest-Supported Dumbbell Row
Dip (Parallel Bar)
3 sets × 8 reps, 8 reps, 8 reps
Row (Single-Arm) - Dumbbell
3 sets × 10 reps, 10 reps, 10 reps
Face Pull - Rings
1 set × 10 reps
Lateral Raise - Dumbbell
1 set × 12 reps
Lying Overhead Barbell Triceps Extension - Barbell
Bicep Curl (Hammer) - Dumbbell
Chest Doorway Stretch
1 set × 40s
Shoulder Stretch (Cross-Body)
1 set × 30s
Lat Stretch
Child's Pose
1 set × 45s