Upper Body Muscle Builder
Focus on building strength and muscle in your chest, back, arms, and shoulders. This upper body gym session targets all major upper body muscle groups for balanced development.
Warmup
(3)Treadmill Walk or Light Jog
Walk or jog at a comfortable pace to raise your heart rate (50-60% max HR).
Arm Circles
Perform large and small arm circles, forward and backward, to mobilize shoulder joints.
Band Pull-Aparts
Stand upright, hold a resistance band with both hands, and pull it apart until your arms are fully extended, then return slowly.
Main Workout
(8)Barbell Bench Press
Lie flat on a bench, grip the bar just wider than shoulder-width, lower to your chest, then press upward until arms are extended.
Pull-Ups (Assisted if needed)
Hang from a pull-up bar with an overhand grip, pull chin above the bar, and lower with control.
Dumbbell Shoulder Press
Sit or stand with dumbbells at shoulder height, press overhead until arms are fully extended, lower slowly.
Seated Cable Row
Sit and grasp cable row handles, pull to your torso while squeezing shoulder blades, then release with control.
Incline Dumbbell Press
Lie on an incline bench, press dumbbells from chest upwards until arms are fully extended, lower with control.
Lat Pulldown
Grip the bar just wider than shoulders, pull down to upper chest, then slowly release.
EZ-Bar Skullcrushers
Lie flat, arms extended with EZ bar above chest, bend elbows to lower bar to forehead, then extend back up.
Alternating Dumbbell Bicep Curl
Stand upright and curl dumbbells alternately, squeezing at the top and lowering with control.
Cooldown
(3)Chest Stretch
Stand tall, grasp hands behind your back, straighten arms and gently lift, opening your chest. Hold and breathe.
Cross-Body Shoulder Stretch
Bring one arm across your chest, use the other arm to hold and stretch the shoulder gently. Switch after holding.
Cat-Cow Stretch
On all fours, alternate arching and rounding your back slowly to mobilize the spine and shoulders.