Upper Body Muscle Builder
Focus on building muscle in the chest, back, biceps, triceps, and shoulders. This advanced session incorporates compound lifts and key accessories to drive hypertrophy and strength.
Warmup
(4)Treadmill Walk/Light Jog
Walk or jog at a comfortable pace to elevate your heart rate and increase blood flow.
Arm Circles
Standing tall, circle your arms forward for 30 seconds, then backward for 30 seconds.
Dynamic Chest Stretch
Swing arms wide and cross at chest level, alternating top arm for 1 minute.
Band Pull-Aparts
Using a resistance band, pull apart at shoulder level for 2 sets of 15 reps.
Main Workout
(8)Barbell Bench Press
Lie on a bench, feet flat. Grip the bar just outside shoulder width, lower to chest, press back up.
Pull-Ups (Weighted if possible)
Full extension at the bottom, pull chin above the bar. Use weight belt for added resistance if able.
Seated Dumbbell Shoulder Press
Seated with back support, press dumbbells overhead, elbows slightly in front. Lower slowly.
Incline Dumbbell Press
On an incline bench, press dumbbells up and together, lower controlled.
Chest-Supported Row
Lying face down on an incline bench, row dumbbells up to hips, squeeze at the top.
Cable Rope Triceps Pushdown
Elbows by sides, press rope down and apart, pause, return slowly.
EZ-Bar Biceps Curl
Curl with elbows tucked, focus on controlled positive and negative.
Cable Face Pull
Pull rope toward upper forehead, elbows high, squeeze rear delts.
Cooldown
(4)Doorway Chest Stretch
Lean forward into a doorway, forearms on frame, gently stretch chest/shoulders.
Overhead Triceps Stretch
Reach one hand down back, pull elbow gently for a full triceps stretch. Switch sides.
Cross-Body Shoulder Stretch
Bring one arm across your body, use the other arm to pull it close to your chest. Switch.
Cat-Cow Stretch
Move between flexed (cat) and extended (cow) spine positions in a slow, controlled manner.