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Upper body – intermediate

Upper bodyIntermediate7 exercisesabout 55 min

Alternate with the lower body session: bench press and barbell row as the base, shoulder press and pulldowns, then arms in a superset. 3 sets, 2 min rest on the main lifts.

Exercises

Barbell Bench Press3 sets × 6-8 · rest 120 sBent-Over Barbell Row3 sets × 6-8 · rest 120 sDumbbell Shoulder Press3 sets × 8-10 · rest 90 sLat Pulldown3 sets × 8-10 · rest 90 sDumbbell Lateral Raise3 sets × 12-15 · rest 60 sBarbell Curl3 sets × 8-10 · rest 60 s · supersetSkull Crusher3 sets × 8-10 · rest 60 s · superset

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Part of these programs

Upper/lower – intermediate, 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 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
Upper body – advancedHeavy bench press and weighted pull-ups first, then overhead press, rows and volume for shoulders and arms. InAdvanced · 8 exercises · about 70 min