# Upper Body Gym Workout

- Canonical: https://fitwill.app/ja/workout/ae926b37-4504-4f7e-80dc-0c7c20f63604/upper-body-gym-workout/

Gym | Single Workout | Beginner: 5 exercises

## Description

This workout is designed to build strength and size in your chest and arms, incorporating a mix of compound and isolation exercises. We start with the Barbell Bench Press, the cornerstone of upper body strength, executing 5 sets with a classic pyramid rep scheme that allows for progressive overload. We'll then move on to the Cable Seated Chest Fly, which targets the pectoral muscles with a focus on chest isolation, following the same 5 set pyramid structure for comprehensive chest engagement.

Afterward, we'll shift to the Dumbbell Pullover. This oft-overlooked compound move involves both the chest and the lats, promoting upper body width and working the serratus anterior for overall chest definition, again following the 5 sets pyramid rep pattern.

The workout finishes strong with a superset to hammer the arms. The Cable Hammer Curl with a rope attachment will blast the biceps, leading into the Cable Pushdowns with a rope attachment for triceps—both are set for 5 high-volume sets, utilizing the pyramid rep scheme for maximal muscle fatigue. For recovery and muscle growth, ensure you are consuming adequate protein, staying hydrated, and getting sufficient rest between workouts.

1. [バーベル・ベンチプレス](https://fitwill.app/ja/exercise/0025/barbell-bench-press.md): 5 sets • 20, 15, 12, 10 and 10 reps
2. [ケーブル・シーテッド・チェストフライ](https://fitwill.app/ja/exercise/3869/cable-seated-chest-fly.md): 5 sets • 20, 15, 12, 10 and 10 reps
3. [ダンベル・プルオーバー](https://fitwill.app/ja/exercise/5330/dumbbell-pullover.md): 5 sets • 20, 15, 12, 10 and 10 reps
4:A. [ケーブル・ロープ・ハンマーカール](https://fitwill.app/ja/exercise/0165/cable-rope-hammer-curl.md): 5 sets • 20, 15, 12, 10 and 10 reps
5:A. [ケーブル・ロープ・プッシュダウン](https://fitwill.app/ja/exercise/0200/cable-rope-pushdown.md): 5 sets • 20, 15, 12, 10 and 10 reps