Upper Body Strength Workout

This upper body strength workout revolves around heavy compound lifts that deliver the most return for your time. It is ideal for intermediate lifters who want more pressing strength, rowing power, and total upper body mass. The structure is simple, demanding, and easy to progress week after week.

Exercices

Exercice 1

Barbell Bench Press

Chest, Front Delts, Triceps

4×6 Séries × Rép.

3min Repos

Work at 80–85% of max. Use a spotter for safety.

Exercice 2

Barbell Bent-Over Row

Lats, Mid Back, Biceps

4×6 Séries × Rép.

3min Repos

Back straight, parallel. Pull to stomach. Superset with bench press for efficiency.

Exercice 3

Barbell Overhead Press

Shoulders, Triceps, Upper Chest

3×8 Séries × Rép.

2–3min Repos

Core and glutes braced tight. Bar path straight up.

Exercice 4

Pull-up

Lats, Upper Back, Biceps, Core

3×max Séries × Rép.

2min Repos

Full dead hang. Retract shoulder blades to start. Go until form breaks.

Exercice 5

Dips

Triceps, Chest, Front Delts

3×8 Séries × Rép.

90s Repos

Body upright for triceps focus. Lower until shoulders slightly below elbows.

Exercice 6

Barbell Shrugs

Upper Traps, Grip

3×12 Séries × Rép.

60s Repos

Elevate shoulders as high as possible. Pause and squeeze at top. No rolling.

Comment réaliser cet entraînement

Échauffez-vous 5 à 10 minutes avec du cardio léger et quelques exercices de mobilité dynamique pour les muscles ciblés.
Effectuez les exercices dans l'ordre indiqué pour que les mouvements les plus exigeants bénéficient de votre meilleure énergie.
Respectez les temps de repos, maintenez une technique stricte et arrêtez chaque série 1 à 2 répétitions avant la rupture technique.
Terminez par un retour au calme : marche tranquille et étirements légers des muscles sollicités.

Questions fréquentes

Is this workout good for building muscle?

Yes. This workout focuses on heavy compound movements (bench press, row, overhead press) which are proven to be the most effective for building overall upper body mass.

Should I do this 2 or 3 times per week?

2 times per week with 48–72 hours between sessions. Upper body muscle groups need recovery time to grow. Use the other days for lower body or rest.

What weight should I start with?

A weight where the last 1–2 reps of each set are challenging but form does not break. Start conservatively and add 2.5–5kg each week (progressive overload).

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