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Upper Body Hypertrophy

Build a strong upper body foundation with this beginner-friendly session using dumbbells and resistance bands! You'll feel a great pump through your chest, back, and arms while keeping things controlled and manageable.

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Workout Breakdown

Warm-Up

Arm Circle

2 sets × 30s, 30s

Pull Apart - Resistance Band

2 sets × 15 reps, 15 reps

Push-Up (Incline)

2 sets × 10 reps, 10 reps

Main Workout

Bench Press - Dumbbell

3 sets × 9 reps, 9 reps, 9 reps

Row (Bent-Over) - Dumbbell

3 sets × 9 reps, 9 reps, 9 reps

Shoulder Press - Dumbbell

3 sets × 9 reps, 9 reps, 9 reps

2 circuits

Lateral Raise - Dumbbell

1 set × 12 reps

Face Pull - Resistance Bands

1 set × 12 reps

2 circuits

Bicep Curl - Dumbbell

1 set × 12 reps

Triceps Extension - Resistance Band

1 set × 12 reps

Cool Down

Chest Doorway Stretch

1 set × 30s

Shoulder Stretch (Cross-Body)

1 set × 30s

Triceps Stretch (Overhead) - Partner Assisted

1 set × 30s