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Gym workouts

Upper body gym workout

Upper day A of the 4-day upper/lower split, and a complete upper body session on its own: two presses and two pulls, then shoulders and arms, so pushing and pulling stay balanced.

50 minIntermediate13 movesA band · A barbell · A bench or box · A cable machine · A dumbbell · A wallShoulders · Back · Chest · Triceps · Biceps
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Shoulder CARs (controlled articular rotations)3 circles each arm
    Beginner · 3D demo
  2. Band pull-apart15 reps
    Intermediate · Shoulders, Back · 3D demoEasier: Prone Y-T-W raisesHarder: Barbell rear-delt row
  3. Scapular push-up (push-up plus)10 reps
    Beginner · Shoulders, Chest, Abs · 3D demoEasier: Dumbbell shoulder-blade punchHarder: Pike push-up

Main sets

Rest as noted on each move

  1. Barbell bench press3 to 4 sets of 6 to 10
    Intermediate · Chest, Triceps, Shoulders · 3D demoDo 2 light sets first. Rest 2 to 3 min; 1 to 3 reps in reserveEasier: Chest press machineHarder: Dumbbell bench press
  2. Seated cable row3 sets of 8 to 12
    Beginner · Back, Biceps, Shoulders · 3D demoRest 2 min; 1 to 2 reps in reserveHarder: Supported single-arm dumbbell row
  3. Seated dumbbell shoulder press3 sets of 8 to 12
    Intermediate · Shoulders, Triceps · 3D demoRest 90 s to 2 min; 1 to 2 reps in reserveEasier: Machine shoulder pressHarder: Push press
  4. Lat pulldown3 sets of 8 to 12
    Beginner · Back, Biceps, Shoulders · 3D demoRest 90 s; 1 to 2 reps in reserveHarder: Pull-up
  5. Dumbbell lateral raise3 sets of 12 to 20
    Beginner · Shoulders, Neck · 3D demoRest 60 s; 0 to 2 reps in reserveEasier: Band lateral raiseHarder: Smith machine upright row

Arms superset

2 rounds · Rest 60 s after each pair

  1. Dumbbell biceps curl10 to 15 reps
    Beginner · Biceps, Forearms · 3D demo0 to 2 reps in reserveEasier: Seated dumbbell curlHarder: Standing Inner-Biceps Curl
  2. Triceps pushdown10 to 15 reps
    Beginner · Triceps · 3D demo0 to 2 reps in reserveHarder: Dumbbell skull crusher (lying triceps extension)

Cool-down (optional)

  1. Doorway chest opener30 s
    Beginner · 3D demoHarder: Handstand at the wall (Adho Mukha Vrksasana, chest to wall)
  2. Cross-body shoulder stretch30 s each side
    Beginner · Shoulders, Back · 3D demoHarder: Sleeper stretch
  3. Child's Pose (Balasana)45 s
    Beginner · Back, Shoulders, Glutes · 3D demoHarder: Bow pose (Dhanurasana)

Tips

  • Every press is matched by a pull: this session has two of each.
  • Use safety pins or a spotter for heavy bench pressing.
  • No gym? The upper body workout at home covers the same patterns with a band and your body weight.

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.

Part of these weekly plans

Follow the whole week: which session on which day, and how to progress.

Find more moves like these

More gym workouts

Barbell strength workout

A classic barbell strength session: back squat, bench press, rows, overhead press and deadlift.

50 minIntermediate8 movesA band, A barbell

Leg day workout (gym)

A gym leg day: back squats, leg press, leg curls, Bulgarian split squats, leg extensions and calf raises.

55 minIntermediate9 movesA wall, A barbell

Chest workout (gym)

A gym chest workout: bench press, incline dumbbell press, cable flyes, dips and a push-up finisher.

45 minIntermediate7 movesA band, A barbell

Questions people ask

How long does the upper body gym workout take?

About 50 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: A band, A barbell, A bench or box, A cable machine, A dumbbell, A wall. 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 13 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.