Upper Body

Intense Duration 1 h 17 m

Target Areas: Upper Body

Equipment: Barbell, Bench, Dumbbell, Strength Machine

Added By Ashraf Tarig

Exercises

Set 1: 4 rounds

Barbell Bench Press

10 reps

Rest

30 seconds

Set 2: 4 rounds

Dumbbell Bench Press

10 reps

Rest

30 seconds

Set 3: 4 rounds

Barbell Incline Bench Press

10 reps

Rest

30 seconds

Set 4: 4 rounds

Incline Dumbbell Bench Press

10 reps

Rest

30 seconds

Set 5: 4 rounds

Barbell Deadlift

10 reps

Rest

30 seconds

Set 6: 4 rounds

Barbell Bent-Over Rows

10 reps

Rest

30 seconds

Set 7: 4 rounds

Barbell Reverse Grip Row

10 reps

Rest

30 seconds

Set 8: 4 rounds

Dumbell Back Row

10 reps

Rest

30 seconds

Set 9: 4 rounds

T Bar Rows

10 reps

Rest

30 seconds

Set 10: 4 rounds

Barbell Shrug

10 reps

Barbell Shrug Behind the Back

10 reps

Dumbbell Shrug

10 reps

Rest

1 minute

Set 11: 4 rounds

Bicep Curls

10 reps

Rest

30 seconds

Set 12: 4 rounds

Reverse Grip Barbell Curls

10 reps

Rest

30 seconds

Set 13: 4 rounds

Barbell Bicep Curls

10 reps

Rest

30 seconds

Set 14: 4 rounds

Concentration Barbell Curls

10 reps

Rest

30 seconds

Set 15: 4 rounds

Reverse Concentration Barbell Curls

10 reps

Rest

30 seconds

Set 16: 4 rounds

Cable Tricep Push Down

10 reps

Rest

30 seconds

Set 17: 1 round

Pulley Tricep Extentions

10 reps

Rest

30 seconds

Set 18: 4 rounds

Rope Tricep Push Down

10 reps

Rest

30 seconds

Set 19: 4 rounds

Bench Skull Crusher

10 reps

Rest

30 seconds

Set 20: 4 rounds

Seated Dumbell Tricep Extention

10 reps

Rest

30 seconds

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.