This simple upper body workout targets major muscle groups in your chest, back, shoulders and arms, helping to increase strength, build muscle, and improve overall upper body functionality. It incorporates a combination of compound movements, such as Bench Press, to engage multiple muscles simultaneously, as well as isolation exercises like seated dumbbell shoulder press to specifically target smaller muscles. The workout plan includes a mix of machine, dumbbell, barbell, and bodyweight exercises to provide variety and challenge your muscles in different ways. Remember to use proper form, choose weights that challenge you while maintaining good technique, and adjust the weights/reps as needed based on your fitness level. As always, it’s important to warm up before starting the workout and listen to your body during the session.
| Exercise | Sets | Reps | Rest Period | Benefits |
| Bench Press (Barbell) | 3 | 8 to 10 | 60secs | The Barbell chest press primarily targets your chest muscles (pectoralis major), shoulders, and triceps. It helps develop upper body strength and muscular endurance. |
Notes: Use a weight that challenges you but allows you to maintain proper form. Keep your back flat on the bench and grip the bar slightly wider than shoulder-width apart. Lower the bar slowly to your chest and push it back up explosively.
| Seated Dumbbell Shoulder Press | 3 | 10 to 12 | 60secs | Dumbbell shoulder press targets your shoulder muscles (deltoids) and triceps. It enhances shoulder strength, stability, and improves overall upper-body pressing movements. |
Notes: Sit on a bench with back support and hold dumbbells at shoulder level. Press the dumbbells overhead, fully extending your arms. Lower the dumbbells back down to shoulder level.
| Lat Pulldown (Machine) | 3 | 10 to 12 | 60secs | Lat Pulldowns work your back muscles (rhomboids, lats, and erector spinae), biceps, and rear deltoids. They help improve posture, upper body strength, and back stability. |
Notes: Adjust the seat height and grip the bar with your hands wider than shoulder-width apart. Pull the bar down toward your upper chest, squeezing your shoulder blades together. Slowly release the bar back up.
| Push-Ups (Bodyweight) | 3 | 12 to 15 | 60secs | Push-ups primarily target your chest muscles (pectoralis major)and triceps. It helps develop upper body strength and muscular endurance while using bodyweight as the resistance. |
Notes: Start in a plank position with hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the floor. Push yourself back up to the starting position, keeping your core engaged and back straight.
| Bicep Curls (Dumbbells) | 3 | 12 to 15 | 60secs | Dumbbell bicep curls target your biceps brachii muscles, forearms, and stabilizing muscles. They enhance arm strength and help achieve well-defined biceps. |
Notes: Stand with dumbbells in each hand, palms facing forward. Curl the weights up toward your shoulders, contracting your biceps. Slowly lower the dumbbells back down.
| Tricep Dips (Bodyweight) | 3 | 10 to 12 | 60secs | Tricep Dips primarily target your triceps and chest secondary. It helps develop upper body strength and muscular endurance while using bodyweight as the resistance. |
Notes: Find parallel bars or use a sturdy bench. Place your hands on the bars or bench, fingers facing forward. Lower your body by bending your elbows until your upper arms are parallel to the floor. Push back up, engaging your triceps
| Dumbbell Chest Flys | 3 | 10 to 12 | 60secs | Dumbbell chest flys primarily target your chest muscles (pectoralis major), shoulders, and triceps. It helps develop the upper body by elongating the muscle fibres. |
Notes: Lie on a flat bench with dumbbells in each hand, palms facing each other. Extend your arms out to the sides, keeping a slight bend in your elbows. Bring the dumbbells together in a hugging motion, squeezing your chest muscles. Slowly return to the starting position.
Remember to start with a weight that challenges you but allows you to maintain proper form throughout each exercise. If you’re new to strength training, consider seeking guidance from a fitness professional to ensure proper technique and minimize the risk of injury.
