Complete Upper Body Session

Warm-Up

5-Minute Rowing Machine

Use a moderate resistance setting and row for 5 minutes. This will warm up your upper body and get your heart rate up.

Workout

Chest & Shoulders

• Bench Press - 3 Sets of 12-15 Reps. Rest: 60 seconds

  Keep your feet flat on the ground and maintain a slight arch in your back. Press the weights up evenly.

• Incline Dumbbell Press - 3 Sets of 12-15 Reps. Rest: 60 seconds

  Set the bench to a 30-45 degree angle. Press the weights up while keeping your shoulders down.

• Shoulder Press - 3 Sets of 12-15 Reps. Rest: 60 seconds

  Engage your core and avoid arching your back. Press the weights overhead in a controlled manner.

• Chest Flyes - 3 Sets of 12-15 Reps. Rest: 60 seconds

  Perform the movement with a slight bend in your elbows and focus on stretching your chest at the bottom.

• Lateral Raises - 3 Sets of 12-15 Reps. Rest: 60 seconds

  Raise the dumbbells to shoulder height, keeping your arms straight. Avoid using momentum.

Back & Arms

• Pull-Ups - 3 Sets of 8-12 Reps. Rest: 60 seconds

  Use a full range of motion. Engage your shoulder blades and avoid swinging.

• Cable Bicep Curls - 3 Sets of 12-15 Reps. Rest: 60 seconds

  Keep your elbows close to your sides and avoid swinging your body.

• Tricep Dips - 3 Sets of 12-15 Reps. Rest: 60 seconds

  Keep your torso upright and lower yourself until your elbows are at a 90-degree angle.

• Single-Arm Dumbbell Row - 3 Sets of 12-15 Reps per side. Rest: 60 seconds

  Place one knee and hand on a bench for support. Pull the dumbbell towards your hip while keeping your back straight.

• Face Pulls - 3 Sets of 12-15 Reps. Rest: 60 seconds

  Use a rope attachment on a cable machine. Pull the rope towards your face, keeping your elbows high.

Cool-Down

• Chest Stretch: Stand tall, clasp your hands behind your back, and gently lift them to open your chest. Hold for 20-30 seconds.
• Shoulder Stretch: Bring one arm across your body and hold it with the opposite hand. Hold for 20-30 seconds and switch arms.
• Tricep Stretch: Bring one arm overhead and bend at the elbow. Use your other hand to gently press down. Hold for 20-30 seconds and switch arms.
• Upper Back Stretch: Clasp your hands in front of you and round your upper back. Hold for 20-30 seconds.