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Full Upper Body Power Session

Get ready to build serious upper body strength from head to waist! This session hits every muscle above your hips — you'll leave feeling pumped, strong, and standing taller. Expect a solid mix of heavy lifts and targeted burnout sets.

Created by

callumodin

Workout Breakdown

Warm-Up

Arm Circle

2 sets × 30s, 30s

Shoulder Circle

2 sets × 30s, 30s

Band Pull-Apart

2 sets × 15 reps, 15 reps

Scapular Pull-Up

2 sets × 10 reps, 10 reps

Inchworm

2 sets × 6 reps, 6 reps

Chest & Back — Compound Pairs

4 circuits

Bench Press - Dumbbell

1 set × 8 reps

Pull-Up

1 set × 8 reps

3 circuits

Dumbbell Incline Press

1 set × 10 reps

Dumbbell Bent-Over Row

1 set × 10 reps

3 circuits

Dip

1 set × 10 reps

Chest-Supported Dumbbell Row

1 set × 12 reps

Shoulders — Full Deltoid Development

Dumbbell Overhead Press

4 sets × 8 reps, 8 reps, 8 reps, 8 reps

3 circuits

Dumbbell Lateral Raise

1 set × 12 reps

Dumbbell Rear Delt Fly

1 set × 12 reps

Dumbbell Arnold Press

3 sets × 10 reps, 10 reps, 10 reps

Lats & Traps — Targeted Back Work

Barbell Bent-Over Row

4 sets × 8 reps, 8 reps, 8 reps, 8 reps

Kettlebell Single-Arm Row

3 sets × 10 reps, 10 reps, 10 reps

3 circuits

Dumbbell Shrug

1 set × 15 reps

Resistance Band Face Pull

1 set × 15 reps

Chin-Up

3 sets × 8 reps, 8 reps, 8 reps

Arms — Biceps & Triceps Burnout

3 circuits

Dumbbell Bicep Curl

1 set × 12 reps

Dumbbell Overhead Tricep Extension

1 set × 12 reps

3 circuits

Hammer Curl - Dumbbell

1 set × 12 reps

Tricep Dip

1 set × 12 reps

Resistance Band Bicep Curl

2 sets × 15 reps, 15 reps

Resistance Band Tricep Pushdown

2 sets × 15 reps, 15 reps

Cool Down

Child's Pose

1 set × 45s

Doorway Chest Stretch

1 set × 40s

Shoulder Stretch (Cross-Body)

2 sets × 30s, 30s

Overhead Tricep Stretch

2 sets × 30s, 30s

Lat Stretch

2 sets × 30s, 30s

Neck Side Stretch

2 sets × 20s, 20s