# Upper Body Gym Workout

- Canonical: https://fitwill.app/zh-hans/workout/bf7b1a5c-e97e-488b-b114-43286162184c/upper-body-gym-workout/

Gym | Single Workout | Intermediate: 4 exercises

## Description

This full-body workout routine is designed to target multiple muscle groups and provide a comprehensive strength training session. The first superset includes barbell bench press and cable one arm lateral bent-over, focusing on the chest, shoulders, and upper back. The barbell bench press is a classic compound exercise that effectively works the chest, while the cable one arm lateral bent-over targets the shoulders and upper back, improving overall upper body strength and stability.

The second superset consists of EZ-barbell standing wide grip biceps curls and barbell lying triceps extension, providing an effective arm workout. The wide grip biceps curls target the biceps brachii, brachialis, and brachioradialis, helping to develop arm strength and size. Meanwhile, the lying triceps extension emphasizes the triceps muscles, contributing to better arm definition and strength. Remember to focus on proper form and technique for each exercise and adjust the weight according to your fitness level. Incorporating this workout into your regular routine can help you build overall upper body strength and muscle endurance.

1. [杠铃卧推](https://fitwill.app/zh-hans/exercise/0025/barbell-bench-press.md): 4 sets • 20, 15, 12 and 12 reps
2. [绳索单臂俯身侧平举（右侧）](https://fitwill.app/zh-hans/exercise/0191/cable-one-arm-lateral-bent-over-right-side.md): 4 sets • 20, 15, 12 and 12 reps
3. [EZ曲柄杠铃站姿宽握二头肌弯举](https://fitwill.app/zh-hans/exercise/2741/ez-barbell-standing-wide-grip-biceps-curl.md): 4 sets • 20, 15, 12 and 12 reps
4. [杠铃仰卧臂屈伸](https://fitwill.app/zh-hans/exercise/0061/barbell-lying-triceps-extension.md): 4 sets • 20, 15, 12 and 12 reps