WORKOUT TEMPLATE

Upper Body Hypertrophy

A balanced upper-body workout for building muscle across chest, back, shoulders, and arms.

Category: upper
Level: intermediate
Estimated time: 60 min
Exercises: 7
Total sets: 21

Workout flow

Exercise 1

Flat Dumbbell Bench Press

4 sets

Target reps: Set 1: 10Set 2: 10Set 3: 10Set 4: 10
Primary muscles: chest

Exercise 2

Seated Cable Row

4 sets

Target reps: Set 1: 10Set 2: 10Set 3: 10Set 4: 10
Primary muscles: back, lats

Exercise 3

Dumbbell Shoulder Press

3 sets

Target reps: Set 1: 10Set 2: 10Set 3: 10
Primary muscles: shoulders

Exercise 4

Overhand Lat Pulldown

3 sets

Target reps: Set 1: 10Set 2: 10Set 3: 10
Primary muscles: lats

Exercise 5

Lateral Raise

3 sets

Target reps: Set 1: 15Set 2: 15Set 3: 15
Primary muscles: shoulders

Exercise 6

Hammer Curl

2 sets

Target reps: Set 1: 12Set 2: 12
Primary muscles: biceps

Exercise 7

Triceps Pushdown

2 sets

Target reps: Set 1: 12Set 2: 12
Primary muscles: triceps

Muscles worked

biceps1 primary, 2 secondary, 3 total
shoulders2 primary, 1 secondary, 3 total
triceps1 primary, 2 secondary, 3 total
back1 primary, 1 secondary, 2 total
lats2 primary, 0 secondary, 2 total
chest1 primary, 0 secondary, 1 total

READY TO LIFT

Start this workout in IronYou

Use the workout tracker to begin with this template and keep your session history in one place.

Start this workout in IronYou

EARLY ACCESS

Want to use this workout in IronYou?

Keep the whole workout ready for your next session and track your progress as you go.