No image

Upper Body Day 1

Build a stronger upper body with this well-rounded session hitting your chest, back, shoulders, and arms. Expect a solid pump and great muscle activation from start to finish!

Created by

Unknown

Workout Breakdown

Warm-Up

Arm Circle

2 sets × 30s, 30s

Shoulder Circle

2 sets × 10 reps, 10 reps

Band Pull Apart

2 sets × 15 reps, 15 reps

Push-Up (Incline)

2 sets × 10 reps, 10 reps

Chest & Back

4 circuits

Bench Press - Dumbbell

1 set × 10 reps

Row (Bent-Over) - Dumbbell

1 set × 10 reps

3 circuits

Dumbbell Press (Incline) - Dumbbell

1 set × 10 reps

Row (Single-Arm) - Dumbbell

1 set × 12 reps

3 circuits

Fly - Dumbbell

1 set × 12 reps

Pullover (Bent-Arm) - Dumbbell

1 set × 12 reps

Shoulders & Arms

3 circuits

Shoulder Press - Dumbbell

1 set × 10 reps

Lateral Raise - Dumbbell

1 set × 12 reps

3 circuits

Bicep Curl - Dumbbell

1 set × 12 reps

Dumbbell Tricep Overhead Extension

1 set × 12 reps

3 circuits

Bicep Curl (Hammer) - Dumbbell

1 set × 12 reps

Triceps Kickback - Dumbbell

1 set × 12 reps

Cool Down

Shoulder Stretch (Cross-Body)

1 set × 30s

Chest Doorway Stretch

1 set × 30s

Triceps Stretch (Overhead) - Partner Assisted

1 set × 30s

Neck Stretch (Lateral)

1 set × 30s