Upper Body Strength
Focus on building muscle in the chest, back, arms, and shoulders using a combination of kettlebells and classic gym equipment. Designed to maximize upper body strength and hypertrophy.
Warmup
(4)Treadmill Walk or Easy Row
Walk briskly on the treadmill or row at an easy pace to elevate your heart rate.
Band Pull-Aparts
Hold a resistance band with both hands, arms straight, and pull apart to activate upper back and shoulders.
Arm Circles & Shoulder Rolls
30 seconds forward, 30 seconds backward arm circles; then 30 seconds shoulder rolls forward and back.
Dynamic Chest Opener Stretch
Swing arms wide and cross them in front of your chest, alternating which arm is on top. Repeat.
Main Workout
(8)Flat Dumbbell Bench Press
Lie on a flat bench, press dumbbells from chest to full arm extension, lower with control.
Bent-Over Barbell Row
Stand with knees bent, hinge forward, pull barbell to your lower ribs, then lower with control.
Kettlebell Overhead Press
Standing, press kettlebells from shoulder to overhead, keeping the core tight.
Lat Pulldown (Wide Grip)
Pull bar to upper chest, squeeze shoulder blades, then slowly return to start.
Seated Cable Row
Pull cable handle to chest, squeezing shoulder blades, and control on the way back.
Incline Dumbbell Fly
Lie on incline bench, open arms wide, lower dumbbells until chest stretch, return to start.
Kettlebell Bicep Curl
Stand upright and curl kettlebells from sides to shoulders. Control the tempo.
Cable Tricep Pushdown
Stand upright, push cable handle down until arms are fully extended.
Cooldown
(3)Doorway Chest Stretch
Lean into a doorway with arms at shoulder height to stretch the chest.
Child’s Pose
Sit back on heels, stretch arms forward and hold.
Cross-Body Shoulder Stretch
Bring one arm across your chest and hold with the opposite arm.