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Upper Body · Hypertrophy · 55 min · Intermediate
Upper Body Hypertrophy
One session, whole upper body — ideal for an upper/lower split hitting everything twice a week.
Start & Log Workout
Track every set — next time we'll suggest weights and reps based on this session.
Warm-Up
5 minutes cardio, band pull-aparts, and one light set of each of the first two lifts.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Barbell Bench Press | 4 | 6–10 | 2 min |
Barbell Row | 4 | 8–10 | 2 min |
Dumbbell Shoulder Press | 3 | 8–12 | 90 sec |
Lat Pulldown | 3 | 10–12 | 90 sec |
Cable Fly | 2 | 12–15 | 60 sec |
Dumbbell Curl | 2 | 10–12 | 60 sec |
Triceps Rope Pushdown | 2 | 10–12 | 60 sec |
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