Comprehensive Upper Body and Core Workout with Progressive Reps

Gym | Single Workout | Intermediate: 7 exercises

This workout is crafted to enhance upper body strength across the chest, arms, and core, integrating a variation of exercises with a focus on different muscle groups, ensuring a comprehensive training session.

Starting with the Barbell Bench Press, perform 5 sets of decreasing repetitions: begin at 20 reps, progressing down to 15, 12, and finishing the last two sets at 10 reps. This exercise targets the pectoral muscles, and the use of a barbell allows for heavier lifting, fostering muscle growth and strength.

Next, transition to the Dumbbell Incline Fly, also for 5 sets with decreasing reps (20, 15, 12, 10, 10). This exercise emphasizes the upper chest and helps in building a broader, more defined chest, enhancing the push motion effectiveness.

Implement the Dumbbell Standing One Arm Chest Fly for added emphasis on isolation and stabilization. Performing 5 sets with the same rep reduction encourages focus on each side of the chest individually, promoting muscular balance and flexibility.

Continue to the Dumbbell Pullover for 5 sets, which not only works the chest but also engages the lats and serratus anterior, helping sculpt the upper body silhouette and improve upper body strength.

The following superset targets the arms: Begin with the Dumbbell Alternate Biceps Curl, followed by the Dumbbell Standing One Arm Extension, both for 5 sets (20, 15, 12, 10, 10 reps). This combination effectively stimulates the biceps and triceps, fostering arm strength and muscular endurance.

Conclude the workout with the Hanging Leg Hip Raise for 3 sets of 10 reps each. This exercise focuses on the core, particularly the lower abdominals and hip flexors, crucial for overall body stability and strength.

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  • #Exercise / Sets
    1Barbell Bench Press5 sets • 20, 15, 12, 10 and 10 reps
    Barbell Bench Press
    2Dumbbell Incline Fly5 sets • 20, 15, 12, 10 and 10 reps
    Dumbbell Incline Fly
    3Dumbbell Standing One Arm Chest Fly5 sets • 20, 15, 12, 10 and 10 reps
    Dumbbell Standing One Arm Chest Fly
    4Dumbbell Pullover5 sets • 20, 15, 12, 10 and 10 reps
    Dumbbell Pullover
    5:BDumbbell Alternate Biceps Curl5 sets • 20, 15, 12, 10 and 10 reps
    Dumbbell Alternate Biceps Curl
    6:BDumbbell Standing One Arm Extension5 sets • 20, 15, 12, 10 and 10 reps
    Dumbbell Standing One Arm Extension
    7Hanging Leg Hip Raise3 sets • 10 reps
    Hanging Leg Hip Raise
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