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Upper, lower, push, pull & legs

Upper body gym workout B

Upper day B of the 4-day split: vertical pressing and pulling first, then an incline press, a supported row, the rear shoulders and arms. Alternate it with the upper body gym workout.

50 minIntermediate13 movesA band · Pull-up bar · A barbell · A dumbbell · A bench or box · A cable machine · A wallShoulders · Back · Triceps · Chest · Biceps · Forearms
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 pull-up8 reps
    Intermediate · Back, Shoulders, Forearms · 3D demoIf you have a bar; otherwise skipEasier: Assisted pull-up (machine)Harder: Pull-up

Main sets

Rest as noted on each move

  1. Standing overhead press3 sets of 6 to 10
    Intermediate · Shoulders, Triceps, Back · 3D demoDo 2 light sets first. Rest 2 to 3 min; 1 to 3 reps in reserveEasier: Chest press machineHarder: Push press
  2. Pull-up3 sets of 5 to 10
    Advanced · Back, Biceps, Forearms · 3D demoRest 2 min. Can't do 5 yet? Lat pulldowns, 3 sets of 8 to 12Easier: Assisted pull-up (machine)Harder: Weighted pull-up
  3. Incline dumbbell press3 sets of 8 to 12
    Intermediate · Chest, Triceps, Shoulders · 3D demoRest 2 min; 1 to 2 reps in reserveEasier: Barbell bench pressHarder: Bench press with bands
  4. Chest-supported dumbbell row3 sets of 10 to 12
    Beginner · Back, Biceps, Shoulders · 3D demoRest 90 s; 1 to 2 reps in reserveHarder: Supported single-arm dumbbell row
  5. Face pull3 sets of 12 to 20
    Intermediate · Shoulders, Back · 3D demoRest 60 s; 0 to 2 reps in reserveEasier: Prone Y-T-W raisesHarder: Barbell rear-delt row

Arms superset

2 rounds · Rest 60 s after each pair

  1. Hammer curl10 to 15 reps
    Beginner · Biceps, Forearms · 3D demo0 to 2 reps in reserveEasier: Seated dumbbell curlHarder: Alternating hammer curl
  2. Overhead cable triceps extension10 to 15 reps
    Intermediate · Triceps, Shoulders · 3D demo0 to 2 reps in reserveEasier: Dumbbell triceps kickbackHarder: Bench press with chains

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.
  • Working toward your first pull-ups? The pull-up progression workout builds up to them step by step.

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 upper, lower, push, pull & legs

Push day workout

A push day workout for chest, shoulders and triceps: bench press, overhead press, incline dumbbell press, lateral raises and pushdowns.

55 minIntermediate10 movesA band, A barbell

Pull day workout

A pull day workout for back and biceps: pull-ups, barbell rows, chest-supported rows, face pulls and curls, with sets, reps and rest.

55 minIntermediate10 movesPull-up bar, A barbell

Push day workout B

Push day B: seated dumbbell press, dumbbell bench press, cable flyes, cable lateral raises, dips and skull crushers, with sets, reps and rest.

50 minIntermediate11 movesA band, A dumbbell

Questions people ask

How long does the upper body gym workout b 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, Pull-up bar, A barbell, A dumbbell, A bench or box, A cable machine, 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. 8 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.