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Upper Body Power

All upper body muscles are fully recovered and you haven't trained upper body recently based on your workout history. This UPPER_MIXED session hits all four corners (horizontal push/pull, vertical push/pull) for balanced development.

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

5

Push-Up

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

Superset

3 circuits
1

Overhead Press - Barbell

1 set × 8 reps

2

Pull-Up

1 set × 6 reps

Superset

3 circuits
1

Lateral Raise - Dumbbell

1 set × 12 reps

2

Scapular Pull-Up

1 set × 10 reps

Cool Down

1

Shoulder Stretch (Cross-Body)

1 set × 30s

2

Triceps Stretch - Overhead

1 set × 30s

3

Cat-Cow Stretch

1 set × 30s

4

Child's Pose

1 set × 30s

5

Spinal Twist

1 set × 30s