Upper Body Workout - Difficulty: Beginner/Intermediate

Perform a general warmup or your own warmup before beginning.

Pronated DB bench press

Seated Row

• 3 sets alternating exercises (bench -> seated row ->rest -> repeat)
• 6-8 reps
• 75% 1RM or higher
• 1 min rest between sets

Supinated DB bench press

Wide grip seated row

• 3 sets alternating exercises (bench -> seated row -> rest -> repeat)
• 8-12 reps
• 70-85% 1RM
• 1 min rest between sets

Overhead tricep extension

Supinated Barbell curl

• 3 sets alternating exercises (barbell curl -> tricep extension -> rest -> repeat)
• 8-12 reps
• 70-85% 1RM
• 1 min rest between sets