Upper Body Strength Training
Focus on building muscle and strength in the chest, back, arms, and shoulders. This workout targets all major upper body muscle groups for a complete session at the gym.
Warmup
(4)Treadmill Walk/Jog
Light walk or jog to gradually increase heart rate.
Dynamic Arm Circles
Standing with arms extended, perform 15 forward and 15 backward arm circles.
Band Pull-Aparts
Hold resistance band with both hands, pull apart at chest height.
Shoulder Dislocations (PVC/Band)
Hold band or PVC pipe wide grip; raise over head and back.
Main Workout
(8)Barbell Bench Press
Lie on bench, grip barbell slightly wider than shoulder-width, lower bar to chest, then press upward.
Seated Row (Cable)
Sit with feet on platform, grip handles, row towards torso squeezing shoulder blades.
Dumbbell Shoulder Press
Seated, press dumbbells overhead from shoulder height, then lower with control.
Lat Pulldown
Grip wide bar, pull down to chest, focus on engaging lats.
Incline Dumbbell Fly
Set bench at incline, hold dumbbells arms extended above chest, lower out to sides and return.
EZ-Bar Biceps Curl
Grip EZ-bar shoulder-width, curl towards shoulders, squeeze at the top.
Triceps Rope Pushdown
At cable station, grip rope, press down until arms fully extended.
Face Pull (Rope)
Attach rope to high pulley, pull towards face keeping elbows high.
Cooldown
(3)Doorway Chest Stretch
Stand in doorway, place arms on frame, lean forward to stretch chest.
Child’s Pose Stretch
Kneel on mat, sit hips back to heels, arms extended forward.
Standing Biceps Stretch
Extend arms, hands behind back, gently lift for stretch in biceps and chest.