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Upper Body
Comprehensive upper body workout targeting chest, back, shoulders, and arms.
strength
intermediate
upper lower
80
Duration (min)
7
Exercises
23
Total Sets
5
Tags
Workout by Joel Rivas
Exercise List
1
Bench Press
4 sets
6-8
Rest: 150s
2
Pull-ups
4 sets
6-10
Rest: 150s
3
Overhead Press
3 sets
8-10
Rest: 120s
4
Barbell Rows
3 sets
8-10
Rest: 120s
5
Dips
3 sets
8-12
Rest: 90s
6
Bicep Curls
3 sets
12-15
Rest: 60s
7
Tricep Extensions
3 sets
12-15
Rest: 60s
Workout Tips
Warm Up: Always start with 5-10 minutes of light cardio
and dynamic stretching
Form First: Focus on proper form before increasing
weight or intensity
Progressive Overload: Gradually increase weight or
reps over time
Rest Periods: Follow the recommended rest times for
optimal recovery
Hydration: Stay hydrated throughout your workout
Workout Tags
upper-bodychestbackshouldersarms
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