INTERMEDIATEGYM60 MIN
Upper Body Builder
Press, pull, repeat. Half of a four-day upper/lower split.
- Intermediate
- Gym
- Strength
EQUIPMENT
- Barbell
- Dumbbells
- Cables
- Pull-up bar
WARM-UP
- Band pull-aparts, scap push-ups, light pressing sets
COACH NOTE
Log every set. Beat the logbook by a rep or a kilo, not by ego.
Strength
| EXERCISE | SETS | REPS | REST |
|---|---|---|---|
| Barbell bench press | 4 | 6 | 2 to 3 min |
| Weighted or assisted pull-up | 4 | 6 to 8 | 2 min |
Hypertrophy
| EXERCISE | SETS | REPS | REST |
|---|---|---|---|
| Seated dumbbell shoulder press | 3 | 10 | 90s |
| Chest-supported row | 3 | 12 | 90s |
| Cable lateral raise | 3 | 15 | 60s |
| Tricep rope pushdown + bicep curl superset | 3 | 12 + 12 | 60s |
General guidance only. Scale every session to your ability and stop if anything hurts. New to training, pregnant or managing a condition? Check with a GP first.