IntermediateGain MuscleUpper Body

Upper Body Hypertrophy

Push, pull and delt volume for the days you train upper body only.

10Exercises

36Total sets

78Est. min

Any equipment

Chest

4 sets × 6-10

archer push up demonstration

archer push up

body weight · Chest

assisted chest dip (kneeling) demonstration

assisted chest dip (kneeling)

leverage machine · Chest

assisted seated pectoralis major stretch with stability ball demonstration

assisted seated pectoralis major stretch with stability ball

assisted · Chest

Any equipment

Back

4 sets × 8-12

alternate lateral pulldown demonstration

alternate lateral pulldown

cable · Back

archer pull up demonstration

archer pull up

body weight · Back

assisted parallel close grip pull-up demonstration

assisted parallel close grip pull-up

leverage machine · Back

Any equipment

Shoulders

3 sets × 10-15

band front lateral raise demonstration

band front lateral raise

band · Shoulders

band front raise demonstration

band front raise

band · Shoulders

Any equipment

Upper Arms

3 sets × 10-15

assisted standing triceps extension (with towel) demonstration

assisted standing triceps extension (with towel)

assisted · Upper Arms

assisted triceps dip (kneeling) demonstration

assisted triceps dip (kneeling)

leverage machine · Upper Arms

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