Get Strong With This Intense Upper Body Workout

Set 1: Back - Barbell Row

1. Hold a heavy barbell in front of the thighs, hands shoulder-width apart, and bend forward to about 45–75 degrees, abs in and back flat.
2. Squeeze the back and the shoulder blades to pull the barbell up toward the belly button. Brace your core to protect your lower back.
3. Lower and repeat for 15 reps.

Alternating Dumbbell Rows

1. Hold medium-heavy dumbbells, and bend over with a flat back and knees slightly bent. If you can, try to keep the back parallel to the floor. If that bothers your back, stand up and reset your body and start again.
2. Begin the move with the elbows pulled up to the torso, back contracted. Lower the right arm, keeping the left arm in place, then squeeze the back to pull the right arm up into a row.
3. Keep the right arm stable as you lower the left arm, repeating alternating rows for 10 reps total. Keep the reps slow and controlled.

One Arm Row

1. Place the left foot on a step or platform, and rest the left hand on the upper thigh.
2. Hold a heavy weight in the right hand and squeeze the back to pull the elbow up to torso level.
3. Repeat for 8 regular reps, followed by 8 slow, controlled reps taking the arm halfway down. 
4. Repeat on the other side.

Repeat 1-2 times or move on to the next set

Set 2: Upper/Lower Back - High Rows

1. Hold a medium barbell, with hands wide, and tip forward until your back is at about 45 degrees (not fully parallel to the ground) abs engaged and back flat.
2. Squeeze the upper back, pulling the shoulder blades together to pull the weight toward the chest. If your lower back bothers you, lift up to a 45-degree angle.
3. Lower and repeat for 15 reps.

Reverse Flies

1. Sit on a step or ball, and bend forward (back flat), holding medium weights under the knees.
2. Lift the weights to shoulder level, elbows slightly bent, while squeezing the shoulder blades together.
3. Lower and repeat for 12 reps.

Back Extensions on the Ball

1. Lie down on a ball, positioning it under the torso while resting on the toes (harder) or the knees.
2. Place the hands behind the head and brace the abs as you lift the chest off the ball, squeezing the lower back.
3. Lower back down, lightly touching the floor, keeping your gaze down and chin tucked. Only go as far as your back will allow you.
4. Repeat for 12 reps.

Repeat 1-2 times or move on to the next set

Set 3: Chest - Barbell Bench Press

1. Lie down on a step or bench, and hold a heavy barbell just over the chest.
2. Push the weight straight up, without locking the elbows. Your back should be arched and shoulder blades pinned back.
3. Repeat for 8 reps, followed by 8 slow pulses coming only halfway up.

If you don't have a barbell, feel free to use dumbbells.

Incline Chest Fly

1. Lie on an incline bench or step and hold medium-heavy weights over the chest, palms facing each other.
2. Keeping elbows slightly bent and in a fixed position, lower the arms down to shoulder level.
3. Squeeze the chest to pull the arms back in, repeating for 12 reps.

Alternating Chest Press

1. Lie on a ball or bench and hold heavy weights just over the chest.
2. Push the right arm up and down and then the left arm.
3. Alternate for a total of 12 reps.

Repeat 1-2 times or move on to the next set

Set 4: Shoulders - Overhead Press

1. Choose a heavy weight you can safely lift.
2. Press the arms straight up over the head (abs engaged, don't arch the back).
3. Lower and repeat for 12 reps.

Lateral Raise

1. Stand holding medium weights in front of the body, palms facing each other.
2. Leading with the elbows and keeping arms slightly bent, lift arms up to shoulder level (wrists straight) and lower. 
3. Repeat for 12 reps.

One Arm Shoulder Press

1. Sit on a ball or bench and hold a heavy weight in the right hand. 
2. Begin the movement by bending the elbow and bringing the weight next to the right ear.
3. Keep the abs engaged to stabilize the body as you press the weight over the head.
4. Lower and repeat for 12 reps before switching sides.

Repeat 1-2 times or move on to the next set

Set 5: Biceps - Barbell Curls

1. Hold a heavy barbell with hands shoulder-width apart.
2. Contract the biceps to curl the weight towards the shoulder.
3. Lower back down and repeat for 12 reps.

Substitute dumbbells if you don't have a barbell.

Biceps Curls

1. Hold heavy weights and curl the weights up towards the shoulders, making sure you don't use momentum to swing the weights.
2. Slowly lower the weights, keeping tension on the muscles.
3. Repeat for 12 reps total.

Concentration Curls

1. Sit on a step or bench, and hold a heavy weight in the left arm, elbow propped on the inside of the left thigh.
2. Contract the bicep to pull weight toward the shoulder. 
3. Lower and repeat for 12 reps.

Repeat 1-2 times or move on to the next set

Set 6: Triceps - Skull Crushers

1. Lie on a bench and hold a medium dumbbell in a narrow grip (hands about shoulder-width apart).
2. Begin with the bar straight up over the chest, palms facing out.
3. Bend the elbows and lower the weight down toward the head, stopping when the elbows are at 90 degrees.
4. Push the weight back up and repeat for 15 reps.

Substitute with dumbbells if you don't have a barbell.

Kickbacks

1. Hold medium weights, and bend forward to 45 degrees or parallel to the floor, elbows bent and next to rib cage.
2. Contract triceps to straighten elbows, bringing weight up slightly above hips. Try not to swing the weights.
3. Lower and repeat for 12 reps.

One Arm Triceps Pushup

1. Lie on the right side, hips and knees stacked.
2. Wrap the right arm around your torso and place the left hand on the floor in front of you, palm parallel to the body.
3. Squeeze the triceps and push your body up.
4. Lower and repeat for 10 reps before switching sides.

Repeat 1-2 times or move on to the next set