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Upper Body Power

Your upper body is fully recovered while lower body needs rest. This balanced push/pull session targets chest, back, shoulders, and arms with compound movements and accessory work.

shridhar

Created by

shridhar

Workout Breakdown

Warm-up

1

Arm Circle

1 set × 10 reps

2

Shoulder Circles

1 set × 10 reps

3

Shoulder Roll

1 set × 10 reps

4

Inchworm

1 set × 10 reps

Main Workout

1

Bench Press - Barbell

1 set × 4×6 reps

1

Row (Bent-Over) - Barbell

1 set × 4×8 reps

1

Overhead Press - Barbell

1 set × 3×8 reps

Superset

3 circuits
1

Bicep Curl - Dumbbell

1 set × 12 reps

2

Lateral Raise - Dumbbell

1 set × 12 reps

Superset

3 circuits
1

Push-Up

1 set × 15 reps

2

Calf Raise

1 set × 15 reps

Cool Down

1

Shoulder Stretch (Cross-Body)

1 set × 30s

2

Triceps Stretch - Overhead

1 set × 30s

3

Lat Stretch (Side-Lying)

1 set × 30s

4

Chin-to-Chest Stretch

1 set × 30s