SCULPT
🔵 Upper Chest & Shoulder Focus
Targeting the often-lagging upper chest and building 3D rounded shoulders. This session uses incline and landmine angles to build the clavicular pec and all three delt heads.
45–70 min
7 exercises
intermediate Upper ChestAll Deltoid Heads
Select Intensity
Exercises
1
Incline Barbell Press
chest · intermediate
Sets 4
Reps 5–8
Rest 150s
2
Low-to-High Cable Fly
chest · beginner
Sets 3
Reps 10–14
Rest 75s
Upper chest isolation — squeeze hard at the top.
3
Landmine Press
shoulders · intermediate
Sets 3
Reps 8–12
Rest 90s
Great for shoulder health and upper chest.
4
Dumbbell Shoulder Press
shoulders · beginner
Sets 3
Reps 8–12
Rest 90s
5
6
Rear Delt Fly (Reverse Pec Deck)
shoulders · beginner
Sets 3
Reps 12–18
Rest 60s
7
Close-Grip Bench Press
triceps · intermediate
Sets 3
Reps 6–10
Rest 90s
Tricep finisher while also getting extra pressing volume.