Build Muscle Recommended program

Gym at Home: Upper Body

A real gym upper-body day with dumbbells and a resistance band anchored in a door: presses, rows, pulldowns, shoulders and arms. Alternate it with the lower-body day for a four-day split.

14exercises

50min

32sets

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Start workout

Training flow

Warm-up 3 exercises

Arm Circles

1 sets 30s Shoulders

rest 10s

Band Shoulder Dislocates

1 sets 10 reps Shoulders

rest 15s

Band Pull-Apart

1 sets 15 reps Upper Back

rest 15s

Main 8 exercises

Dumbbell Floor Press

4 sets 8-10 reps Chest

rest 90s

Dumbbell Bent-Over Row

4 sets 8-10 reps Upper Back

rest 90s

Standing Arnold Press

3 sets 8-12 reps Shoulders

rest 75s

Band Lat Pulldown

3 sets 12-15 reps Lats

rest 60s

Dumbbell Lateral Raise

3 sets 12-15 reps Shoulders

rest 45s

Band Face Pull

3 sets 12-15 reps Shoulders

rest 45s

Zottman Curl

3 sets 10-12 reps Biceps

rest 45s

Resistance Band Triceps Pushdown

3 sets 12-15 reps Triceps

rest 45s

Cool-down 3 exercises

Doorway Chest Stretch

1 sets 30s Chest

rest 10s

Band Lat Stretch

1 sets 30s Lats

rest 10s

Overhead Triceps Stretch

1 sets 30s Triceps

rest 10s