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Powerbuilding Upper

Strength and size in one upper-body session for experienced lifters: heavy bench press and weighted pull-ups in low reps first, then rows, presses and arms in moderate reps.

12exercises

66min

29sets

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Start workout

Training flow

Warm-up 3 exercises

rest 10s

rest 10s

rest 15s

Main 7 exercises

Barbell Bench Press

5 sets 3-5 reps Chest

rest 180s

Weighted Pull-Up

4 sets 4-6 reps Lats

rest 150s

Incline Dumbbell Press

3 sets 6-8 reps Chest

rest 120s

Barbell Bent-Over Row

3 sets 6-8 reps Upper Back

rest 120s

Seated Dumbbell Shoulder Press

3 sets 6-8 reps Shoulders

rest 90s

EZ-Bar Curl

3 sets 8 reps Biceps

rest 75s

EZ-Bar Skull Crusher

3 sets 8 reps Triceps

rest 75s

Cool-down 2 exercises

Doorway Chest Stretch

1 sets 30s Chest

rest 10s

Standing Lat Stretch

1 sets 30s Lats

rest 10s