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Upper Body Refinement

This workout is all about quality over quantity — you'll feel every rep as you build real strength in your chest, back, and shoulders. Expect to finish feeling accomplished and in complete control of your body.

Created by

shridhar

Workout Breakdown

Warm-Up

Shoulder Circle

2 sets × 10 reps, 10 reps

Arm Swing Stretch (Dynamic)

2 sets × 12 reps, 12 reps

Cat-Cow

1 set × 45s

Scapular Push-Up

2 sets × 8 reps, 8 reps

Main Workout – Compounds

Bench Press - Dumbbell

3 sets × 8 reps, 8 reps, 8 reps

Row (Bent-Over) - Dumbbell

3 sets × 8 reps, 8 reps, 8 reps

Shoulder Press - Dumbbell

3 sets × 8 reps, 8 reps, 8 reps

Accessories

3 circuits

Lateral Raise - Dumbbell

1 set × 12 reps

Bicep Curl - Dumbbell

1 set × 12 reps

2 circuits

Triceps Kickback - Dumbbell

1 set × 12 reps

Raise (Front, Alternating) - Dumbbell

1 set × 10 reps

Cool Down

Chest Doorway Stretch

1 set × 30s

Shoulder Stretch (Cross-Body)

1 set × 30s

Triceps Stretch (Overhead) - Partner Assisted

1 set × 30s

Child's Pose

1 set × 45s