Upper body â back, shoulders, and arms

Standard

Warm-up

Arm Circles View exercise

Prepare the shoulders for the second upper-body workout with gradually larger circles performed without pain.

10 - 15 Repetitions

Hand to Hand Wrist Circles View exercise

12 - 16 Repetitions

Torso Twist View exercise

Perform short, controlled rotations to prepare for pulling exercises without using momentum.

10 - 12 Repetitions

Superset

Main

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

Neutral Grip Dumbbell Bench Press View exercise

Add a second chest stimulus without requiring push-ups or a bench. Before your working sets, perform one or two progressive warm-up sets that do not count toward your working volume. Press the dumbbells together and keep the shoulders stable against the floor. Read more

Add a second chest stimulus without requiring push-ups or a bench. Before your working sets, perform one or two progressive warm-up sets that do not count toward your working volume. Press the dumbbells together and keep the shoulders stable against the floor.

Set 1: 10 - 15 Repetitions

Set 2: 10 - 15 Repetitions

Set 3: 10 - 15 Repetitions

Set 4: 10 - 15 Repetitions

Chain without rest

Bent Over Dumbbell Row View exercise

Strengthen the back with a bilateral row that differs from Tuesday's exercise. Keep the torso stable; if the lower back fatigues before the back muscles, replace it with One-Arm Dumbbell Row using support. Read more

Strengthen the back with a bilateral row that differs from Tuesday's exercise. Keep the torso stable; if the lower back fatigues before the back muscles, replace it with One-Arm Dumbbell Row using support.

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

Superset

Main

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

Arnold Press View exercise

Use this pressing variation to complement shoulder training. Keep the movement smooth and reduce the amount of rotation if the front of the shoulder becomes uncomfortable. Read more

Use this pressing variation to complement shoulder training. Keep the movement smooth and reduce the amount of rotation if the front of the shoulder becomes uncomfortable.

Set 1: 8 - 12 Repetitions

Set 2: 8 - 12 Repetitions

Set 3: 8 - 12 Repetitions

Chain without rest

Dumbbell Pullover View exercise

Add lat work using the equipment available while keeping the ribs controlled and staying within a comfortable range of motion. If you have a securely anchored resistance band, Band Lat Pulldown can replace this exercise to add a true vertical pulling movement. Read more

Add lat work using the equipment available while keeping the ribs controlled and staying within a comfortable range of motion. If you have a securely anchored resistance band, Band Lat Pulldown can replace this exercise to add a true vertical pulling movement.

Set 1: 10 - 15 Repetitions Rest time : 1 minute

Set 2: 10 - 15 Repetitions Rest time : 1 minute

Set 3: 10 - 15 Repetitions

Superset

Main

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

Seated Rear Lateral Raise with Dumbbell View exercise

Target the rear deltoids to balance the pressing work. Keep the movement controlled and reduce the load if the upper traps begin to dominate. Read more

Target the rear deltoids to balance the pressing work. Keep the movement controlled and reduce the load if the upper traps begin to dominate.

Set 1: 12 - 20 Repetitions

Set 2: 12 - 20 Repetitions

Chain without rest

Hammer Curls View exercise

Complete your elbow-flexor work with a neutral grip. Avoid using body momentum and reduce the load if needed.

Set 1: 10 - 15 Repetitions Rest time : 1 minute

Set 2: 10 - 15 Repetitions

Superset

Main

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

Dumbbell Lateral Raise View exercise

This is the second lateral-shoulder exercise of the week to support hypertrophy. Keep the movement path clean and stop raising the arms before you begin to shrug. Read more

This is the second lateral-shoulder exercise of the week to support hypertrophy. Keep the movement path clean and stop raising the arms before you begin to shrug.

Set 1: 12 - 20 Repetitions

Set 2: 12 - 20 Repetitions

Chain without rest

Triceps Kickback View exercise

Finish the triceps with a moderate load and keep the elbow fixed. If the bent-over position fatigues the lower back, support yourself with the free hand on a stable chair. Read more

Finish the triceps with a moderate load and keep the elbow fixed. If the bent-over position fatigues the lower back, support yourself with the free hand on a stable chair.

Set 1: 12 - 15 Repetitions Rest time : 1 minute

Set 2: 12 - 15 Repetitions

Standard

Cool-down