thu · apr 16
upper body strength focus
architect · thu's build
upper body strength focus
16 exercises · 60 min
A challenging upper body workout emphasizing heavy compound lifts and progressive overload.
warm-up
01
bird dog
2 × 30 time · rest none
wu
02
push-ups
2 × 30 time · rest none
wu
03
kettlebell halo
2 × 30 time · rest none
wu
04
cable face pull
2 × 30 time · rest none
wu
main
01
barbell flat bench press
4 × 6 · 85% · rest 120s
02
barbell overhead press
4 × 6 · 85% · rest 120s
03
barbell bent-over row
4 × 6 · 85% · rest 120s
04
cable rope pushdown
3 × 12 · moderate · rest none
a
05
dumbbell lying triceps extension
3 × 12 · moderate · rest none
a
06
cable straight bar curl
3 × 12 · moderate · rest none
b
07
dumbbell alternating curl
3 × 12 · moderate · rest none
b
08
pull-up
2 × 15 · bodyweight · rest none
f
09
push-ups
2 × 15 · bodyweight · rest none
f
cooldown
01
scorpion stretch
1 × 45 time · rest none
cd
02
cobra stretch
1 × 45 time · rest none
cd
03
thread the needle
1 × 45 time · rest none
cd