Upper Body Power - Recomposition

Building on your recent chest and back strength session, this workout shifts focus toward power and explosive movement across the shoulders, chest, and back. The goal is to maximize muscle recruitment and drive body recomposition through heavy compound lifts.

60 min

High

~480 cal

Intermediate

Chest

Back

Shoulders

Warmup

(3)

Rowing Machine

5 min

Maintain a steady pace at 50-60% effort to increase core temperature and prime the back and shoulders for pulling movements.

Dumbbell External Rotation

12 reps

2 sets

4kg

30s rest

Weight is per dumbbell. Keep your elbow tucked into your side and rotate your forearm outward to warm up the rotator cuffs.

Cat-Cow Stretch

10 reps

2 sets

Move through spinal flexion and extension to improve thoracic mobility before heavy pressing.

Main Workout

(6)

Barbell Overhead Press

6 reps

4 sets

45kg

180s rest

Weight is total bar weight. Stand with feet shoulder-width apart, press the barbell from your upper chest to full lockout overhead while engaging your core to prevent arching your lower back.

Weighted Pull-Up

6 reps

4 sets

10kg

150s rest

Weight is added weight only. Use a dip belt or hold a dumbbell between your feet; pull your chest toward the bar while focusing on driving your elbows down toward your hips.

Dumbbell Bench Press

8 reps

4 sets

22kg

120s rest

Weight is per dumbbell. Lie flat on the bench and press the dumbbells upward, keeping them aligned with your mid-chest and avoiding clinking them at the top.

Barbell Bent-Over Row

8 reps

4 sets

60kg

120s rest

Weight is total bar weight. Hinge at the hips with a flat back and pull the barbell toward your lower abdomen, squeezing your shoulder blades together at the peak of the movement.

Dumbbell Lateral Raise

12 reps

3 sets

10kg

90s rest

Weight is per dumbbell. Stand tall and lift the dumbbells out to your sides until your arms are parallel to the floor, maintaining a slight bend in the elbows.

Cable Face Pull

15 reps

3 sets

18kg

60s rest

Weight is per side of the cable. Use a rope attachment and pull the cable toward your forehead, pulling the ends of the rope apart and focusing on the rear delts.

Cooldown

(3)

Doorway Chest Stretch

1 sets

2 min

Place your forearms on the door frame and lean forward slightly to stretch the pectorals.

Cross-Body Shoulder Stretch

1 sets

2 min

Pull one arm across your chest and hold to release tension in the lateral and rear deltoids.

Lat Child's Pose

1 sets

2 min

Kneel and reach your arms forward and slightly to one side to deepen the stretch along the lats.