- 18 reps x 45 kgRIR 2
- 28 reps x 50 kgRIR 1.5
- 36 reps x 52.5 kgRIR 1
Set shoulders down/back, drive feet into floor, and keep wrists stacked over elbows.
Upper Body Workouts
Upper-body workouts for lifters who want stronger pressing and pulling with balanced shoulder and arm development, using evidence-informed effort targets, practical rest periods, and realistic load progression in kilograms.
Set load units
Workout 1
6 exercises16 sets
Upper Body Strength and Hypertrophy Workout
Chest, Triceps, Front Delts, Lats, Biceps, Rear Delts, Trapezius, Side Delts
A balanced upper-body session built around horizontal push/pull, vertical push/pull, and arm-delt accessories with progression anchored to reps-in-reserve.
- 1
- 2
- 110 reps x 40 kgRIR 2
- 28 reps x 45 kgRIR 1.5
- 38 reps x 47.5 kgRIR 1
Hinge to stable torso angle, brace hard, and pull bar toward lower ribs.
- 3
3ExerciseDumbbell Overhead Press
Rest 2m
- 110 reps x 16 kgRIR 2
- 28 reps x 18 kgRIR 1.5
- 38 reps x 20 kgRIR 1
Ribs down, glutes tight, and finish with biceps near ears without lumbar extension.
- 4
4ExerciseCable Lat Pulldown
Rest 2m
- 112 reps x 35 kgRIR 2
- 210 reps x 40 kgRIR 1.5
- 310 reps x 42.5 kgRIR 1
Pull elbows toward front pockets, avoid torso swinging, pause briefly at bottom.
- 5
5ExerciseDumbbell Lateral Raise
Rest 1m 30s
- 115 reps x 8 kgRIR 2
- 212 reps x 10 kgRIR 1
Lead with elbows, raise to shoulder height, and control the lowering phase.
- 6
6ExerciseCable Triceps Extension
Rest 1m 30s
- 112 reps x 20 kgRIR 2
- 210 reps x 25 kgRIR 1
Keep elbows fixed, avoid shoulder swing, and lock out under control.