Upper-body strength and hypertrophy

5 Exercises

Required equipment

Muscles

Circuit 1 round

Warm-up

Do each exercise one after another. When you finish the list, rest then start again.

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

30 Repetitions

Chain without rest

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

15 - 20 Repetitions

30 seconds rest

Standard

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.

View program

Intro