Build Muscle Recommended program

Gym Upper Body (Upper/Lower Split)

The upper day of a four-day upper/lower split: a heavy incline press and row, then a pulldown and shoulder press, finished with side delts and arms. Alternate with the lower day twice a week.

12exercises

54min

27sets

0Done ×

Start workout

Training flow

Warm-up 2 exercises

rest 10s

rest 15s

Main 8 exercises

Incline Barbell Bench Press

4 sets 6-8 reps Chest

rest 120s

Chest-Supported T-Bar Row

4 sets 8-10 reps Upper Back

rest 90s

Lat Pulldown

3 sets 8-12 reps Lats

rest 90s

Seated Dumbbell Shoulder Press

3 sets 8-12 reps Shoulders

rest 90s

Cable Crossover

2 sets 12-15 reps Chest

rest 60s

Single-Arm Cable Lateral Raise

3 sets 12-15 reps Shoulders

rest 30s

EZ-Bar Curl

2 sets 10-12 reps Biceps

rest 60s

Rope Triceps Pushdown

2 sets 10-12 reps Triceps

rest 60s

Cool-down 2 exercises

Doorway Chest Stretch

1 sets 30s Chest

rest 10s

Standing Lat Stretch

1 sets 30s Lats

rest 10s