Upper-body strength and hypertrophy

5 Exercises

Required equipment

Muscles

Shoulders, Traps, Chest, Back

Warm-up

Circuit · 1 Rounds

Warms up the shoulders and prepares the rotator cuff before upper-body work.

Round 1 : 30 Repetitions

Activates the back muscles and opens the chest before presses and pulls.

Round 1 : 15-20 Repetitions

Rest time 30s

Main

Builds the chest, triceps, and shoulders; a foundational exercise for upper-body muscle gain.

Set 1 : 8-12 Repetitions · Rest time 1 minute

Set 2 : 8-12 Repetitions · Rest time 1 minute

Set 3 : 8-12 Repetitions · Rest time 1 minute

Set 4 : 8-12 Repetitions · Rest time 1 minute

Develops the back and improves muscular balance with unilateral work.

Set 1 : 10-12 Repetitions · Rest time 1 minute

Set 2 : 10-12 Repetitions · Rest time 1 minute

Set 3 : 10-12 Repetitions · Rest time 1 minute

Set 4 : 10-12 Repetitions · Rest time 1 minute

Works the shoulders for width and joint stability.

Set 1 : 8-10 Repetitions · Rest time 1 minute

Set 2 : 8-10 Repetitions · Rest time 1 minute

Set 3 : 8-10 Repetitions

This workout is part of a complete program.