Workout

Upper-body hypertrophy

Warm up first, then perform lighter practice sets before the working sets shown. Choose your own starting load; no starting weight is prescribed.

1. 1

   Incline barbell press

   3 sets · 8–12 reps

2. 2

   Dumbbell fly

   3 sets · 8–12 reps

3. 3

   Seated cable row

   3 sets · 8–12 reps

4. 4

   Dumbbell row

   3 sets · 8–12 reps

5. 5

   Lateral raise

   3 sets · 8–12 reps

6. 6

   Incline dumbbell curl

   3 sets · 8–12 reps

7. 7

   Triceps pushdown

   3 sets · 8–12 reps