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Upper body — chest, back and arms

11 Exercises

Intro

Required equipment
Treadmills Elastic band Olympic bar Musculation bench Guided machines Dumbbell Cable Plyobox PVC Pipe
Muscles
Quadriceps Glutes Hamstrings Calves Traps Chest Back Biceps Shoulders Triceps
Standard
Warm-up
Incline Treadmill Walking
Incline Treadmill Walking View exercise
Use an easy to moderate pace to gradually raise body temperature without creating fatigue.
Set 1: 1 minute
Set 2: 1 minute Rest time : 10 seconds
Band Pull Apart
Band Pull Apart View exercise
Keep the shoulders down and control the end range to prepare the upper back.
Set 1: 10 - 12 Repetitions Rest time : 10 seconds
Set 2: 10 - 12 Repetitions Rest time : 10 seconds
Standard
Main
Barbell bench press
Barbell bench press View exercise
Keep about 2 reps in reserve, maintain stable shoulder blades, and stop the set if the bar path becomes inconsistent.
Set 1: 6 - 8 Repetitions Rest time : 2 minutes
Set 2: 6 - 8 Repetitions Rest time : 2 minutes
Set 3: 6 - 8 Repetitions Rest time : 2 minutes
Set 4: 6 - 8 Repetitions Rest time : 45 seconds
Wide-Grip Lat Pulldown
Wide-Grip Lat Pulldown View exercise
Drive the elbows down without swinging the torso and fully control the return.
Set 1: 8 - 10 Repetitions Rest time : 2 minutes
Set 2: 8 - 10 Repetitions Rest time : 2 minutes
Set 3: 8 - 10 Repetitions Rest time : 2 minutes
Set 4: 8 - 10 Repetitions Rest time : 30 seconds
Incline Dumbbell Press
Incline Dumbbell Press View exercise
Keep the wrists stable and use a controlled path without forcing the shoulder at the bottom of the movement.
Set 1: 8 - 10 Repetitions Rest time : 1 minute
Set 2: 8 - 10 Repetitions Rest time : 1 minute
Set 3: 8 - 10 Repetitions Rest time : 30 seconds
Close Grip Seated Cable Row
Close Grip Seated Cable Row View exercise
Keep the torso stable and finish the pull without extending the lower back.
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 : 30 seconds
Dumbbell Lateral Raise
Dumbbell Lateral Raise View exercise
Raise with control through a comfortable range of motion and avoid using momentum.
Set 1: 12 - 15 Repetitions Rest time : 1 minute
Set 2: 12 - 15 Repetitions Rest time : 1 minute
Set 3: 12 - 15 Repetitions Rest time : 20 seconds
Superset
Main

Do each exercise back to back without resting between them. Rest after completing the pair.

Cable Triceps Pushdown
Cable Triceps Pushdown View exercise
Keep the elbows close to the body and finish each rep without moving the shoulders.
Set 1: 10 - 15 Repetitions
Set 2: 10 - 15 Repetitions
Set 3: 10 - 15 Repetitions
Chain without rest
Cable Bicep Curl
Cable Bicep Curl View exercise
Avoid leaning the torso back and maintain a full range of motion.
Set 1: 10 - 15 Repetitions Rest time : 1 minute
Set 2: 10 - 15 Repetitions Rest time : 1 minute
Set 3: 10 - 15 Repetitions Rest time : 30 seconds
Standard
Cool-down
Standing Chest Stretch
Standing Chest Stretch View exercise
Maintain a light to moderate stretch without pain at the front of the shoulder.
Set 1: 30 seconds Rest time : 15 seconds
Set 2: 30 seconds Rest time : 10 seconds
Lat stretch
Lat stretch View exercise
Gradually lengthen the back without forcing the shoulder.
Set 1: 30 seconds Rest time : 15 seconds
Set 2: 30 seconds

This workout is part of a complete program.

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