Upper Body Hypertrophy - Full-Body Integration
Focus on muscle growth in the chest, back, shoulders, and arms. Following your feedback, we have adjusted the bench press weight to be more manageable while maintaining intensity elsewhere.
Warmup
(3)Rowing Machine
Maintain a steady pace to elevate your heart rate and prepare your upper body for pulling and pushing movements.
Arm Circles
Perform large controlled circles with your arms to improve shoulder mobility. Rotate forward for one set and backward for the second.
Cat-Cow Stretch
On all fours, alternate between arching your back and tucking your chin to your chest to mobilize the spine and upper back.
Main Workout
(7)Barbell Bench Press
Weight is total bar weight. Lie on a flat bench, grip the bar slightly wider than shoulder-width, and lower it to mid-chest before pressing back up to full extension.
Wide Grip Lat Pulldown
Weight is per side of the cable stack. Sit at the machine and grip the bar wide; pull the bar down toward your upper chest by driving your elbows down and back.
Seated Dumbbell Shoulder Press
Weight is per dumbbell. Sit on a bench with back support, start with dumbbells at shoulder height, and press them overhead until arms are fully extended.
Incline Dumbbell Bench Press
Weight is per dumbbell. Position the bench at a 30-45 degree incline and press the dumbbells from chest height to full extension, focusing on the upper chest.
Barbell Bent Over Row
Weight is total bar weight. Hinge forward at the hips with a flat back and pull the barbell toward your lower ribs, squeezing your shoulder blades together.
Dumbbell Bicep Curl
Weight is per dumbbell. Stand tall and curl the weights toward your shoulders while keeping your elbows fixed at your sides to isolate the biceps.
Triceps Rope Pushdown
Weight is per side of the cable stack. Use a rope attachment and push your hands down toward your thighs, flaring the rope ends apart at the bottom.
Cooldown
(3)Doorway Chest Stretch
Place your forearms on a door frame and lean forward gently to stretch the pectoral muscles.
Cross-Body Shoulder Stretch
Pull one arm across your chest and hold it with the other arm to stretch the lateral deltoids.
Child's Pose
Kneel on the floor, sit back on your heels, and reach your arms forward on the ground to stretch the lats and spine.
User Feedback
suggested weights way to low. Wtf is 35kg benchpress