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Upper Body Hypertrophy

Build serious upper body size with this high-volume session targeting your chest, back, shoulders, and arms. Expect a satisfying pump and real muscle-building stimulus!

Created by

robbo

Workout Breakdown

Warm-Up

Arm Circle

2 sets × 20s, 20s

Band Pull Apart

2 sets × 15 reps, 15 reps

Scapular Pull-Up

2 sets × 10 reps, 10 reps

Main Workout

4 circuits

Pull-Up

1 set × 8 reps

Push-Up - Rings

1 set × 12 reps

4 circuits

Dip - Rings

1 set × 10 reps

Chin-Up

1 set × 8 reps

3 circuits

Dip (Parallel Bar)

1 set × 12 reps

Face Pull - Resistance Bands

1 set × 15 reps

3 circuits

Ring Row

1 set × 12 reps

Bicep Curl - Resistance Bands

1 set × 15 reps

Ring Fly

3 sets × 10 reps, 10 reps, 10 reps

Cool Down

Chest Doorway Stretch

1 set × 40s

Shoulder Stretch (Cross-Body)

1 set × 30s

Lat Stretch

1 set × 40s

Child's Pose

1 set × 45s