Sports training
Bodybuilding upper-body workout: chest, back, shoulders and arms
Muscle grows with enough hard sets for each muscle each week, done close to, but mostly not at, failure. This session follows our how-to-build-muscle guide: mostly 8 to 12 reps on the presses and rows and 12 to 20 on small moves, 2 to 3 reps in reserve on the bigger lifts, 2 minutes' rest on them and 60 to 90 seconds on the small ones, and each muscle trained about twice a week. Do it twice a week with the lower-body workout on other days, in a 4-day upper and lower split.
Warm-up (about 6 minutes)
- Stationary cycling3 to 5 min easyBeginner · Quads, Glutes, Hamstrings · 3D demoHarder: Air bike intervals
- Band pull-apart15 repsIntermediate · Shoulders, Back · 3D demoEasier: Prone Y-T-W raisesHarder: Tuck back lever
- Standing band external rotation12 each armBeginner · Shoulders, Back · 3D demoElbow at your sideHarder: Side-lying external rotation
- Beginner · Shoulders, Chest, Abs · 3D demoEasier: Dumbbell shoulder-blade punchHarder: Pike push-up
Chest and back
Rest 2 min
- Incline dumbbell press1 lighter set, then 3 × 8 to 12Intermediate · Chest, Triceps, Shoulders · 3D demoStop 2 to 3 reps short of failure; lower under controlEasier: Barbell bench pressHarder: Bench press with bands
- Chest-supported dumbbell row3 × 8 to 12Beginner · Back, Biceps, Shoulders · 3D demoChest on the bench; pull towards your hipsHarder: Supported single-arm dumbbell row
- Lat pulldown3 × 8 to 12Beginner · Back, Biceps, Shoulders · 3D demoPull to your upper chest, shoulders downHarder: Pull-up
- Machine chest fly (pec deck)2 × 12 to 15Beginner · Chest, Shoulders · 3D demoLast set 0 to 2 reps short of failure; slow on the way backHarder: Cable fly
Shoulders
Rest 60 to 90 s
- Dumbbell lateral raise3 × 12 to 20Beginner · Shoulders, Neck · 3D demoLast set 0 to 2 reps short of failure; lead with your elbowsEasier: Band lateral raiseHarder: Smith machine upright row
- Face pull2 × 12 to 20Intermediate · Shoulders, Back · 3D demoRope to your forehead, elbows highEasier: Prone Y-T-W raisesHarder: Tuck back lever
Arms
Rest 60 to 90 s
- Triceps pushdown2 × 10 to 15Beginner · Triceps · 3D demoElbows at your sidesHarder: Dumbbell skull crusher (lying triceps extension)
- Dumbbell biceps curl2 × 10 to 15Beginner · Biceps, Forearms · 3D demoNo swingEasier: Seated dumbbell curlHarder: Incline inner biceps curl
Tips
- Twice a week makes about 10 hard sets a week for the chest and back, in line with our how-to-build-muscle guide. If you're newer, start with 2 sets of each and add sets over the weeks.
- Take only the last set of small moves close to failure: going to failure adds very little growth.
- Rest 2 minutes on the presses and rows and 60 to 90 seconds on small moves, as our rest between sets guide does. Across studies, rests of more than 60 seconds helped growth a little.
- Add reps first, then weight. Splits and full-body routines build similar muscle, so pick the one you'll keep doing.
- A sudden pop with weakness at the chest, upper arm or elbow needs checking the same day.
- If rules about food, weight or training start to feel like they're running you, see our eating disorders guide or call Beat's helpline.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Guides that recommend it
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50 minIntermediate13 movesCardio machine, A barbellQuestions people ask
How long does the bodybuilding upper-body workout: chest, back, shoulders and arms take?
About 60 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: Cardio machine, A band, An anchor point, A dumbbell, A bench or box, A cable machine, Strength machine. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for me?
It is written at intermediate level. 6 of its 12 moves have an easier option listed beside them; use them freely.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.