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Upper Body Volume Blast

Get ready to build serious upper body strength and size! This high-volume session hits your chest, back, shoulders, and arms from every angle using the pull-up bar, parallel bars, and bench.

Created by

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Workout Breakdown

Warm-Up

Arm Circle

2 sets × 30s, 30s

Shoulder Circle

2 sets × 30s, 30s

Scapular Pull-Up

2 sets × 10 reps, 10 reps

Push-Up (Incline)

2 sets × 12 reps, 12 reps

Main Workout

Pull-Up

5 sets × 8 reps, 8 reps, 8 reps, 8 reps, 8 reps

Dip (Parallel Bar)

5 sets × 10 reps, 10 reps, 10 reps, 10 reps, 10 reps

Push-Up

4 sets × 15 reps, 15 reps, 15 reps, 15 reps

4 circuits

Pull-Up

1 set × 6 reps

Dip (Triceps)

1 set × 10 reps

4 circuits

Chin-Up

1 set × 6 reps

Dip - Bench

1 set × 12 reps

Tucked L-Sit

4 sets × 20s, 20s, 20s, 20s

Hanging Knee Raise

4 sets × 12 reps, 12 reps, 12 reps, 12 reps

Cool Down

Dead Hang

2 sets × 30s, 30s

Chest Stretch

2 sets × 30s, 30s

Shoulder Stretch (Cross-Body)

2 sets × 30s, 30s

Triceps Stretch (Overhead) - Partner Assisted

2 sets × 30s, 30s