Lift · 48 min

Upper A

Heavy bench press and barbell rows, then shoulders and arms.

• 48 minutes
• Regular
• Barbell, Bench, Cable, EZ bar, Rack

Customise copies this workout to the Bench, where every move and number is yours to change.

You pair a heavy press with a heavy row so the front and back of the upper body grow together. A seated press, pulldowns and two arm moves fill out the session. Alternate it with Upper B, with a lower body day between.

Kit

Barbell, Bench, Cable, EZ bar, Rack

Music

The tempo follows each block.

Tempo shape

Z2 Warm · 90 to 115 bpmZ4 Work · 125 to 140 bpmZ3 Steady · 115 to 128 bpmZ1 Recover · 60 to 90 bpm

Blocks

1. Warm up

   Z2 Warm
   • March in Place60 s
   • Arm Circles30 s
   • Band Pass-Through30 s · Or a broomstick
   • Push Up8 reps · Easy reps from the knees are fine

2. Barbell Bench Press4 rounds

   Z4 Work
   • Barbell Bench Press5 to 8 reps · Two lighter warm-up sets first, then your working weight

3. Underhand Barbell Row4 rounds

   Z4 Work
   • Underhand Barbell Row6 to 10 reps

4. Seated Barbell Shoulder Press3 rounds

   Z3 Steady
   • Seated Barbell Shoulder Press6 to 10 reps

5. Close Grip Lat Pulldown3 rounds

   Z3 Steady
   • Close Grip Lat Pulldown8 to 12 reps

6. EZ Bar Curl2 rounds

   Z3 Steady
   • EZ Bar Curl8 to 12 reps

7. Triceps Pushdown2 rounds

   Z3 Steady
   • Triceps Pushdown10 to 15 reps

8. Cool down

   Z1 Recover
   • Standing Hamstring Stretch30 s each side
   • Wall Chest Opener30 s each side
   • Half-Kneeling Hip Flexor Stretch30 s each side
   • Child's Pose45 s

Drawing by Everkinetic, CC BY-SA 4.0, shown white on dark.

General exercise guidance, not medical advice. If you have a heart condition, chest pain, dizziness or a joint problem, are pregnant, or a doctor has limited your activity, check with them first. Stop if anything feels wrong.