Upper Body Hypertrophy Boost
Focus on building muscle in the chest, back, shoulders, and arms. This upper body strength session is designed to maximize hypertrophy and strength gains using gym equipment.
Warmup
(3)Treadmill Walk/Jog
Walk or light jog on the treadmill at a moderate pace to raise heart rate.
Arm Circles
Stand tall and move arms in forward circles, then reverse. Loosen up the shoulders.
Band Pull-Aparts
Hold resistance band in front, pull apart, squeeze shoulder blades together.
Main Workout
(9)Barbell Bench Press
Lie on a bench, grip bar slightly wider than shoulder-width, lower to chest, press upward.
Pull-Ups (Weighted if possible)
Grasp bar with overhand grip, pull chin over the bar, control the descent.
Dumbbell Shoulder Press
Seated or standing, press dumbbells overhead, control descent.
One Arm Dumbbell Row
Knee and hand on bench, pull dumbbell to hip, pause at the top each rep.
Cable Chest Flye
Stand in cable machine, arms slightly bent, bring handles together in front of chest.
Lat Pulldown
Grip bar wide, pull to front of chest, squeeze lats at the bottom.
Barbell Biceps Curl
Stand with barbell, curl weight up while keeping elbows by sides.
Cable Triceps Pushdown
Grip rope attachment, elbows at sides, push down and spread at the bottom.
Incline Dumbbell Lateral Raise
Lie chest-down on incline bench, raise dumbbells to shoulder height, control on way down.
Cooldown
(3)Band Pec Stretch
Hold resistance band behind back, gently stretch chest.
Child's Pose
Sit back on your heels, arms extended forward, stretch lats and shoulders.
Cross-Body Shoulder Stretch
Pull one arm across body, hold, repeat other side.