Upper Body

A comprehensive upper body workout targeting the chest, shoulders, arms, and back using barbell movements.

Instructions

1. Warm up with light cardio and dynamic stretching.
2. Begin with a compound pushing movement (e.g., bench press) for 4 sets of 6-8 reps.
3. Follow with a compound pulling movement (e.g., barbell row) for 4 sets of 6-8 reps.
4. Perform isolation exercises for shoulders, biceps, and triceps for 3 sets of 8-12 reps each.
5. Include back or lat-focused exercises for 3 sets of 8-10 reps.
6. Finish with 2-3 sets of 12-15 rep isolation work for smaller muscle groups.

Tips

• Rest 2-3 minutes between heavy compound sets.
• Use controlled tempos with 2-second pauses at peak contraction for isolation exercises.
• Maintain proper form over heavy weight to maximize gains and minimize injury risk.
• Include adequate warm-up sets before working weight.
• Prioritize compound movements early in your session when strength is highest.