Workouts
Upper body day
Upper body day is a 60-minute workout for intermediate level with barbell, dumbbells, cables: Bench press (4 × 6–8), Barbell row (4 × 6–8), Overhead press (3 × 8–10), Lat pulldown (3 × 8–12).
| Time | 60 minutes |
|---|---|
| Level | Intermediate |
| Equipment | Barbell, dumbbells, cables |
The workout
| Exercise | Sets × reps | Rest |
|---|---|---|
| Bench press | 4 × 6–8 | 2–3 min |
| Barbell row | 4 × 6–8 | 2–3 min |
| Overhead press | 3 × 8–10 | 2 min |
| Lat pulldown | 3 × 8–12 | 90 s |
| Lateral raise | 3 × 12–15 | 60 s |
| Curl and triceps pushdown | 2 × 10–12 each | 60 s |
How to do it well
- Pair it with lower body day: upper, lower, rest, upper, lower.
- Add weight when you reach the top of a rep range on every set.
Make it a block
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*Start lighter than you think, and stop if something hurts. This is general training information, not medical advice.*
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Keep reading
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