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Upper Body Power

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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Workout Breakdown

Warm-Up

Arm Circle

2 sets × 30s, 30s

Shoulder Dislocate

2 sets × 10 reps, 10 reps

Push-Up

2 sets × 10 reps, 10 reps

Scapular Pull-Up

2 sets × 8 reps, 8 reps

Main Compounds

Bench Press - Barbell

4 sets × 5 reps, 5 reps, 5 reps, 5 reps

Row (Bent-Over) - Barbell

4 sets × 5 reps, 5 reps, 5 reps, 5 reps

Secondary Compounds

Dumbbell Press (Incline) - Dumbbell

4 sets × 6 reps, 6 reps, 6 reps, 6 reps

Chest-Supported Dumbbell Row

4 sets × 6 reps, 6 reps, 6 reps, 6 reps

Accessories

Dip (Parallel Bar)

3 sets × 8 reps, 8 reps, 8 reps

Row (Single-Arm) - Dumbbell

3 sets × 10 reps, 10 reps, 10 reps

3 circuits

Face Pull - Rings

1 set × 10 reps

Lateral Raise - Dumbbell

1 set × 12 reps

3 circuits

Lying Overhead Barbell Triceps Extension - Barbell

1 set × 10 reps

Bicep Curl (Hammer) - Dumbbell

1 set × 10 reps

Cool Down

Chest Doorway Stretch

1 set × 40s

Shoulder Stretch (Cross-Body)

1 set × 30s

Lat Stretch

1 set × 40s

Child's Pose

1 set × 45s