FULL
⚡ Full Upper Body
A complete upper body session for those training 3 days/week or as a standalone full-upper day. Hits chest, back, shoulders, biceps, and triceps with balanced push/pull ratio.
60–90 min
8 exercises
intermediate ChestBackShouldersArms
Select Intensity
Exercises
1
Barbell Bench Press
chest · intermediate
Sets 3
Reps 4–6
Rest 150s
2
Barbell Bent-Over Row
back · intermediate
Sets 3
Reps 4–6
Rest 150s
Pair with bench press — push/pull superset if time allows.
3
Dumbbell Shoulder Press
shoulders · beginner
Sets 3
Reps 8–12
Rest 90s
4
Pull-Up (Weighted)
back · intermediate
Sets 3
Reps 6–10
Rest 90s
Add weight if you can easily hit 12 reps.
5
Lateral Raise
shoulders · beginner
Sets 3
Reps 12–16
Rest 60s
6
Incline Dumbbell Curl
biceps · beginner
Sets 2
Reps 8–12
Rest 75s
7
Overhead Tricep Extension
triceps · beginner
Sets 2
Reps 10–14
Rest 75s
Superset with curls — bicep/tricep pair for efficiency.
8
Face Pull
shoulders · beginner
Sets 2
Reps 15–20
Rest 60s
Shoulder health finisher every session.