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Upper Body Strength

A beginner-friendly upper body session focused on horizontal push and pull patterns with a vertical pull accessory. Dumbbell bench press and bent-over rows are the main compounds, supported by a lat pulldown-style row progression and light isolation work. Volume is kept moderate (3 sets) per the foundation phase guidance, with longer rest periods to allow form focus.

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Workout Breakdown

Warm-Up

1

Scapular Shrug

1 set × 10 reps

1

Serratus Wall Slide

1 set × 10 reps

1

External Rotation - Resistance Band

1 set × 12 reps

Main Workout

1

Bench Press - Dumbbell

3 sets × 8 reps, 8 reps, 8 reps

1

Row (Bent-Over) - Dumbbell

3 sets × 8 reps, 8 reps, 8 reps

Pullup Progression

Progressive exercise

1

Bicep Curl - Dumbbell

3 sets × 10 reps, 10 reps, 10 reps

1

Lateral Raise - Dumbbell

3 sets × 10 reps, 10 reps, 10 reps

Cool Down

1

Shoulder Extension Stretch

1 set × 30s

1

Trap-3 Raise

1 set × 12 reps

Upper Body Strength - Bodyweight Fitness | Bodyweight Fitness