Upper Body Strength & Hypertrophy
Focus on building muscle and strength in the chest, back, arms, and shoulders. This session uses proven gym lifts to drive muscle growth and performance.
Warmup
(3)Treadmill Walk or Light Jog
Walk or jog at an easy pace to gradually increase heart rate.
Arm Circles
Standing tall, rotate arms forward and backward in large circles to mobilize shoulders.
Band Pull-Aparts
Hold a resistance band at shoulder height and pull apart, pinching shoulder blades together.
Main Workout
(10)Barbell Bench Press
Use a full grip, lower the bar to mid-chest, power it up explosively. Control throughout.
Barbell Bent-Over Row
Hinge at hips, back straight, pull barbell to lower ribs. Squeeze shoulder blades at the top.
Dumbbell Shoulder Press
Press two dumbbells overhead, keeping elbows slightly in front of body. Lower with control.
Lat Pulldown
Grasp bar wider than shoulder-width, pull to upper chest. Control the negative.
Incline Dumbbell Bench Press
Press dumbbells at a 30°-45° bench angle; lower slowly for stretch.
Cable Row
Sit tall, drive elbows back, squeeze lats at the end range. Slow return.
EZ-Bar Curl
Curl the bar up with elbows close to sides. Lower under control, avoid swinging.
Triceps Rope Pushdown
Extend elbows down, spread rope at end of rep and fully contract triceps.
Machine Chest Fly
Keep arms slightly bent, bring handles together in front of chest, feel a stretch on the return.
Face Pull
Pull rope towards upper face, keeping elbows high to target rear delts and upper back.
Cooldown
(3)Chest & Shoulder Stretch
Standing, clasp hands behind back, gently lift arms up and open chest.
Lying Spinal Twist
Lie on your back, cross one leg over the other, gently press leg down for a back stretch.
Child’s Pose
Kneel, reach arms forward on the floor, sit back to stretch back and shoulders.