Upper Body Workouts With Barbells

Evidence-informed upper-body barbell workouts for adults who want stronger pressing and pulling with clear RIR targets, realistic kilogram load examples, and simple week-to-week progression.
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Workout 1

6 exercises18 sets

Barbell Upper-Body Strength and Hypertrophy

Chest, Triceps, Front Delts, Lats, Biceps, Rear Delts, Trapezius, Side Delts

A barbell-only upper-body template using horizontal and vertical presses, rows, and direct triceps work with straight working sets and RIR-based effort progression.

  1. 1
    Bench Press
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    1Exercise
    Bench Press

    Rest 3m

    • 18 reps x 60 kgRIR 3
    • 28 reps x 60 kgRIR 2
    • 38 reps x 60 kgRIR 1

    Set shoulders down and back, keep feet planted, and keep bar path consistent from lower chest to stacked wrists.

  2. 2
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    2Exercise

    Pendlay Row

    Rest 2m 30s

    • 18 reps x 50 kgRIR 3
    • 28 reps x 50 kgRIR 2
    • 38 reps x 50 kgRIR 1

    Reset each rep from the floor, keep torso braced, and pull elbows toward the hips without jerking.

  3. 3
    Overhead Press
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    3Exercise

    Overhead Press

    Rest 2m 30s

    • 18 reps x 35 kgRIR 3
    • 28 reps x 35 kgRIR 2
    • 38 reps x 35 kgRIR 1

    Brace glutes and abs, keep forearms vertical, and press in a straight path over mid-foot.

  4. 4
    Incline Bench Press
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    4Exercise

    Incline Bench Press

    Rest 2m

    • 110 reps x 50 kgRIR 3
    • 210 reps x 50 kgRIR 2
    • 310 reps x 50 kgRIR 1

    Use a moderate incline, lower to upper chest with control, and avoid bouncing off the chest.

  5. 5
    Upright Row
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    5Exercise

    Upright Row

    Rest 1m 30s

    • 112 reps x 25 kgRIR 3
    • 212 reps x 25 kgRIR 2
    • 312 reps x 25 kgRIR 1

    Use a shoulder-width grip and stop around lower chest to keep shoulders comfortable.

  6. 6
    Skullcrusher
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    6Exercise

    Skullcrusher

    Rest 1m 30s

    • 112 reps x 20 kgRIR 3
    • 212 reps x 20 kgRIR 2
    • 312 reps x 20 kgRIR 1

    Keep upper arms fixed, lower under control, and stop before elbow discomfort appears.