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Upper Body Hypertrophy Blast

This beginner-friendly upper body session balances horizontal push and pull with a vertical pull component. Slow eccentric reps on push-ups and rows maximize muscle stimulus. Dumbbell work adds variety while the pull-up bar handles vertical pulling. Rest periods are generous to support recovery and form at this stage of the program.

shridhar

Created by

shridhar

Workout Breakdown

Warm-Up

1

Scapular Shrug

1 set × 10 reps

1

Scapular Pull-Up

1 set × 8 reps

1

Hang (Arch)

1 set × 30s

Main Workout

Pushup Progression

Progressive exercise

Row Progression

Progressive exercise

Pullup Progression

Progressive exercise

1

Bicep Curl - Dumbbell

3 sets × 10 reps, 10 reps, 10 reps

1

Lateral Raise - Dumbbell

3 sets × 10 reps, 10 reps, 10 reps

Cool Down

1

Shoulder Extension Stretch

1 set × 30s

1

Dead Hang

1 set × 30s

1

Plank

1 set × 30s

Upper Body Hypertrophy Blast - Bodyweight Fitness | Bodyweight Fitness