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

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