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Upper Body Strength

Build upper body strength and rotational power

Strength & Hypertrophy Weeks 1-4

Main Exercises

1

barbell bench press

Pectorals Barbell
Barbell Bench Press demonstration
4
Sets
6-8 reps
Target
2min
Rest
7/10
RPE
2

barbell bent over row

Upper back Barbell
Barbell Bent Over Row demonstration
4
Sets
8 reps
Target
1.5min
Rest
7/10
RPE
3

dumbbell one arm shoulder press

Delts Dumbbell
Dumbbell One Arm Shoulder Press demonstration
3
Sets
8/side reps
Target
1.3min
Rest
6/10
RPE
4

cable twist

Abdominals Cable
Cable Twist demonstration
3
Sets
12 reps
Target
1min
Rest
6/10
RPE