Upper Body Gym Workout

Gym | Single Workout | Beginner: 5 exercises

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.

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  • #Exercise / Sets
    1Barbell Bench Press5 sets • 20, 15, 12, 10 and 10 reps
    Barbell Bench Press
    2Cable Seated Chest Fly5 sets • 20, 15, 12, 10 and 10 reps
    Cable Seated Chest Fly
    3Dumbbell Pullover5 sets • 20, 15, 12, 10 and 10 reps
    Dumbbell Pullover
    4:ACable Hammer Curl (with rope)5 sets • 20, 15, 12, 10 and 10 reps
    Cable Hammer Curl (with rope)
    5:ACable Pushdown (with rope attachment)5 sets • 20, 15, 12, 10 and 10 reps
    Cable Pushdown (with rope attachment)
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