thu · apr 23
upper body strength session
architect · thu's build
upper body strength session
16 exercises · 60 min
Focused on heavy compound lifts and progressive overload for upper body development.
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 hammer curl
3 × 12 · moderate · rest none
a
05
dumbbell triceps kickback
3 × 12 · light · rest none
a
06
machine chest press
3 × 12 · moderate · rest none
b
07
single-arm dumbbell row
3 × 12 · moderate · rest none
b
08
cable straight bar pushdown
2 × 20 · light · rest none
f
09
dumbbell alternating curl
2 × 20 · light · rest none
f
cooldown
01
scorpion stretch
1 × 45 time · rest none
cd
02
cobra stretch
1 × 45 time · rest none
cd
03
shoulder dislocates
1 × 45 time · rest none
cd