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Upper body – advanced

Upper bodyAdvanced8 exercisesabout 70 min

Heavy bench press and weighted pull-ups first, then overhead press, rows and volume for shoulders and arms. Increase the load on the main lifts in small steps once every set hits the target.

Exercises

Barbell Bench Press4 sets × 5-8 · rest 180 sWeighted Pull-Up4 sets × 5-8 · rest 150 sBarbell Overhead Press3 sets × 6-8 · rest 120 sPendlay Row3 sets × 6-8 · rest 120 sIncline Dumbbell Press3 sets × 8-10 · rest 90 sCable Face Pull3 sets × 12-15 · rest 60 sEZ-Bar Curl3 sets × 8-10 · rest 60 s · supersetEZ-Bar Lying Triceps Extension3 sets × 8-10 · rest 60 s · superset

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Part of these programs

Upper/lower – advanced, 4 days/week, 8 weeksFour gym days a week: upper and lower body twice each. Session A and session B differ – A has heavier main lif

More workouts: Upper body

Upper body B – beginnerThe week's second upper body session. Incline press and dumbbell rows instead of the machines in session A, soBeginner · 7 exercises · about 45 min
Upper body – beginnerAlternate with the lower body session. Machine presses and pulls, then arms. 2–3 sets, 60–90 s rest; add weighBeginner · 6 exercises · about 45 min
Upper body B – intermediateThe week's second upper body session: incline dumbbell press and pull-ups as the base, chest-supported rows, sIntermediate · 8 exercises · about 55 min
Upper body – intermediateAlternate with the lower body session: bench press and barbell row as the base, shoulder press and pulldowns, Intermediate · 7 exercises · about 55 min
Upper body B – advancedThe week's second upper body session: incline barbell press and T-bar rows as the base, pull-ups, then volume Advanced · 9 exercises · about 70 min