Upper Body Strength and Hypertrophy
You recently completed separate push and pull sessions. This workout combines those movements to hit the chest, back, shoulders, and arms in a single session for balanced development.
Warmup
(3)Stair Climber
Perform at a moderate pace to increase core temperature and prepare the lower body and heart for the session.
Arm Circles
With arms extended to the sides, perform small circles, gradually increasing the diameter to lubricate the shoulder joints.
Resistance Band Pull-Apart
Hold a light resistance band in front of you at shoulder height and pull it apart, squeezing your shoulder blades together.
Main Workout
(7)Barbell Bench Press
Lower the bar to your mid-chest and press back up. We have reduced the total weight to 30kg to ensure proper form and comfort as requested.
Lat Pulldown
Sit with thighs secured and pull the wide bar down to your upper chest, focusing on using your back muscles rather than your arms.
Dumbbell Shoulder Press
Press the dumbbells upward until arms are extended, then lower slowly. Hold a 14kg dumbbell in each hand.
Seated Cable Row
Pull the handle toward your abdomen while keeping your back straight and squeezing your lats.
Cable Fly
Bring the handles together in a wide arc in front of your chest. Set each side of the cable stack to 10kg.
Dumbbell Bicep Curl
Curl the weights toward your shoulders while keeping your elbows tucked at your sides. Hold a 10kg dumbbell in each hand.
Cable Tricep Pushdown
Push the bar down until your arms are fully extended, focusing on the contraction in the back of your arms.
Cooldown
(3)Across-Body Shoulder Stretch
Pull one arm across your chest and hold to stretch the deltoids.
Doorway Chest Stretch
Place your forearms on a door frame and lean forward gently to stretch the pectoral muscles.
Overhead Tricep Stretch
Reach one hand down the center of your back and use the other hand to gently push the elbow down.