Members Daily Workouts
Upper Body Workouts
- Details
- Written by Dave Gluhareff
Below are Upper Body Workouts you can choose from!
Lite Weight
Upper Body
3 sets 15-20 reps Lite Weights
- bent over two hand rubber band (RB) rows
- RB shrugs
- RB hammer curls
- RB palms up curls
- RB push-ups
- V handle Lat Pulldowns
- V handle seated Low Rows
- Machine Chest presses wide grip
- Machine Chest presses close grip
- machine shoulder presses front grip
- Rope overhead cable triceps extensions
- Cable straight bar palms up curls
- Single handle one arm cable chest presses
- Straight bar Cable wide grip triceps pressdowns
- 2 db side lateral raises
- 2 db rear lateral raises
Upper Body Workout
5 sets 15-20 reps Lite Weights
- push-ups
- dips
- 2 db palms up curls
- staggered push-ups
- 2 db hammer curls
- 2 db standing shoulder presses
- 2 db shrugs
- 2db side laterals
- bent over 2 db rows
- overhead rope triceps extensions
- 1 db two hands lying pullovers
- wide grip front Lat Pulldowns
Upper Body workout!
4 sets 15-20 reps (Lite weights)
- 2 db flat chest presses
- 2 db rear lateral raises
- 2 db bent over rows
- 2 db incline chest presses
- RB push-ups
- RB bent over rows
- RB palms up curls
- 2 db hammer curl/shoulder presses
- 2 db side shoulder laterals
- 2 db shrugs
- machine wide chest presses
- overhead rope triceps extensions
- straight bar close grip triceps pressdowns
- 2 db two arms lying pullovers
- 2 db reverse biceps curls palms down
- 2 db front shoulder raises palms face in
Upper Body Workout
3 sets 15-20 Reps (Lite weights)
- 2 db alt (alternating) flat chest presses
- 2 db alt bent over rows
- 2 db alt incline chest presses
- 2 db alt shrugs
- 2 db alt hammer curl/shoulder press palms in
- 2 db alt front shoulder raises
- 2 db alt side lateral raises
- 2 db alt rear lateral raises
- 2 db lying alt pullovers
- 2 db alt palms up biceps curls
- 2 db alt triceps kickbacks
- 2 db alt overhead triceps extensions
- 2 db alt palms down curls
- 2 db seated alt military shoulder presses
- staggered push-ups
- staggered pull-ups
Upper Body Workout
4 sets 15-20 reps (Lite weights)
Warmup: RB rotators in/outs, 2 DB wrist curls over/unders, pushups, and stretches.
- BB flat chest presses
- BB bent over rows
- Wide straight bar lat pulldowns to front
- BB incline chest presses
- Reverse grip front lat pulldowns
- BB biceps curls
- Wide bar wide hands triceps cable Pressdowns
- Wide bar front cable pullovers hands wide
- Wide bar (set low) high cable pulls
- BB shrugs
- BB military shoulder presses
Upper Body 3 sets 15-20 reps Lite:
- Pushups
- 2 DB flat chest presses
- BB incline chest presses
- 2 DB bent over rows
- 2 DB clean/presses
- 2 DB Hammer/Presses
- Wide front grip lat pulldowns
- Side grip lat pulldowns
- Reverse grip close lat pulldowns
- standing Straight bar straight arm front cable pull downs
- BB biceps curls palms up
- 2 DB side lateral raises
- 2 DB shrugs
- BB close grip bench presses hands 8-10 in apart
- Dips on bench or box
- close grip pushups hands 8-10 in apart
- palms down reverse biceps curls
Medium Weights
Upper Body Workout!
5 sets 10-15 reps Medium Weights
Warmup: 2 db wrist curls over/unders, RB rotators in/outs, push-ups, & stretches.
- 2 db flat chest presses
- 2 db bent over low rows
- 2 db incline chest presses
- 2 db bent over high rows
- 2 db lying pullovers
- 2 db bent forward triceps kickbacks
- 2 db hammer curl/shoulder presses palms facing in
- 2 db two hands overhead triceps extensions
- 2 db palms up curls/Arnold Presses
- 2 db shrugs
Upper Body workout!
5 sets 10-15 Reps Medium Weights
Warmup - RB rotators, 2 fb wrist curls, partial push-ups, and stretch.
- Push-ups
- BB flat bench presses
- 1 DB bent over rows
- 2 DB military shoulder presses
- 1 DB two hands lying pullovers
- 2 DB hammer curls
- weighted dips
- 2 db side lateral raises
- BB biceps curls
- V handle Lat pull downs
Upper Body workout!
4 sets 10-15 reps Medium weights
Warmup: RB rotators in/outs, 2 db wrist curls over/unders, push-ups, & stretches.
- 2 db flat chest presses
- 2 db lying pullovers
- wide front grip Lat pull downs
- reverse grip Lat pull downs
- 2 db hammer curl/shoulder press palms in
- 2 db clean/press
- 2 db bent over high rows
- 2 db bent over low rows
- Dips (slow)
- 2 db palms up curls
- 2 db standing shrugs
- 2 db palms down curls
- Power Push-ups
- Staggered (right/left) Lat Pulldowns
Upper Body 5 sets 10-15 reps
(Medium weights)
Warmup: RB rotators in/outs, 2 DB wrist curls over/unders, pushups, & stretches.
- 1 DB two hands lying pullovers
- 2 DB flat chest presses
- Wide front grip pullups
- 2 DB incline chest presses
- 2 DB shrugs standing
- 2 DB seated hammer curls
- 1 DB two hands overhead extensions
- 2 DB bent over rows
- Reverse close grip pullups
- Slow real Dips
- 2 DB seated Military Shoulder Presses
Upper Body workout!
4 sets 10-15 reps (Medium weights)
Warmup: RB rotators in/outs, 2 db wrist curls over/unders, push-ups, & stretches.
- 1 db two hands lying pullovers
- BB or Smith Machine flat bench press
- 2 db bent over rows
- BB or Smith Machine incline bench press
- BB biceps curls palms up
- Weighted dips
- V handle Lat Pulldowns
- BB reverse biceps curls palms down
- Straight bar close grip triceps pressdowns
- BB or Smith Machine military shoulder press standing
- BB or Smith Machine shrugs
- 2 db seated hammer curls
Upper Body Workout!
4 sets 10-15 reps (Medium weights)
Warmup: RB rotators, 2 db wrist curls, push-ups, & stretches.
- staggered push-ups
- 2 db alt (alternating) flat bench press
- 2 db alt triceps kickbacks
- 2 db alt palms up curls
- 2 db alt Arnold presses
- 2 db alt bent over rows
- 2 db alt shrugs
- 2 db alt hammer curls
- 2 db alt incline chest presses
- staggered high pull-ups
- single arm cable biceps curls
- single arm cable triceps pressdowns
- single arm cable rows to side
- single arm cable chest press
- 2 db alt shoulder presses
- 2 db alt lying pullovers
Upper Body workout!
3 sets 10-15 reps Medium Weights
Warmup: RB rotators in/outs, 2 db wrist curls over/unders, push-ups, & stretch.
- 2 db alt flat chest presses
- 2 db alt bent over low rows
- 2 db alt shoulder presses (palms in)
- 2 db alt shrugs
- 2 db alt incline chest presses
- 2 db alt palms up curls
- 2 db alt bent over triceps kickbacks
- 2 db alt hammer curls
- 2 db alt overhead triceps extensions
- 2 db bent over alt high rows
- 2 db alt side lateral raises
- 2 db alt lying pullovers
- 2 db alt front shoulder raises palms in
- 2 db alt high pulls (knees bent)
- 2 db alt reverse biceps curls
- staggered high bar pull-ups
- staggered push-ups
- staggered low bar pull-ups
Upper Body Workout!
4 sets 10-15 reps (Medium Weights)
Warmup: 2 db wrist curls over/unders, RB rotators in/outs, push-ups, & stretches.
- 2 db flat chest presses
- 2 db incline chest presses
- 2 db bent over rows
- 2 db shrugs
- Power Push-ups
- 2 arm RB bent over rows
- staggered pull-ups right/left
- staggered push-ups
- 2 db side lateral raises
- RB hammer curls
- 2 db palms up biceps curls
- 2 db palms down reverse biceps curls
- rope overhead triceps extensions
- rope triceps pressdowns
- straight bar standing hands wide front pull downs
- reverse grip close pull-ups
Upper Body 4 sets 10-15 reps:
(Medium Weights)
Warmup: RB rotators in/outs, 2 DB wrist curls over/unders, pushups, & stretches.
- staggered pushups
- staggered high bar pullups
- staggered low bar pullups
- 2 DB two hands lying alternating pullovers
- 2 DB alternating hammer curl/shoulder press palms in
- 2 DB alternating side lateral raises
- 2 DB alternating standing military shoulder presses
- 2 DB alternating rear lateral raises
- 2 DB alternating flat chest presses
- 2 DB alternating shrugs
- 2 DB alternating incline chest presses
- 2 DB bent over alternating triceps kickbacks
- 2 DB bent over alternating rows
- 2 DB alternating palms up curls
- 2 DB two hands alternating overhead triceps extensions
Upper Body 4 sets 10-15 reps
(Medium Weights)
Warmup: RB rotators in/out, 2 DB wrist curls over/unders, pushups & stretches.
- staggered pushups
- alternating (Alt) 2 DB incline chest presses
- Alt 2 DB bent over rows
- staggered pullups high bar
- Alt 2 DB flat chest presses
- staggered pullups low bar
- 2 DB Alt standing shoulder presses
- 2 DB Alt seated hammer curls
- 2 DB Alt standing overhead triceps extensions
- 2 DB Alt seated palms up biceps curls
- 2 DB Alt triceps kickbacks
- 2 DB Alt lying pullovers
Upper Body 4 sets 10-15 reps
(Medium weights)
Warmup: RB rotators in/outs, 2 DB wrist curls over/unders, pushups, & stretch.
- 1 DB two hands lying pullovers
- 2 DB flat chest presses
- Dips
- 2 DB bent over rows
- 2 DB standing military shoulder presses palms in
- 2 DB palms up curls
- 2 DB shrugs
- 1 DB triceps kickbacks
- 2 DB incline chest presses
- 2 DB two hands lying pullovers
Heavy Weights
Upper Body workout!
5 sets 5-10 reps (Heavy Weights)
Warmup: RB rotators in/out, 2 db wrist curls over/unders, push-ups, & stretch.
- BB or Smith machine flat bench press
- BB or Smith Machine bent over Rows
- BB or Smith Machine shrugs
- BB or Smith Machine Shoulder Press
- BB biceps curls palms up
- BB or Smith Machine close grip Bench Press (hands 8-10 in apart)
- BB reverse grip Biceps Curls palms down
- Weighted Neutral Grip Pull-ups
- 1 db two hands lying pullovers
- Weighted Dips
Upper Body Workout!
4 sets 5-10 reps (Heavy weights)
Warmup: RB rotators in/out, 2 db wrist curls over/unders, push-ups, & stretches.
- standing straight bar front cable pull downs
- one arm cable rows to side
- BB flat bench presses
- 1 arm standing cable biceps curls
- BB incline bench presses
- 1 arm standing cable triceps pressdowns
- 2 db shrugs
- Machine seated front shoulder presses
- Seated Reverse close grip lat pull downs
- 2 db alternating hammer curls
- BB close grip bench presses (hands 8-10 inches apart)
- Seated Wide grip Lat Pulldowns to the front
Upper Body Workout (Heavy Weights)
4 sets 5-10 reps:
Warmup: RB rotators, 2 DB wrist curls, pushups, & stretches.
- BB flat Bench presses
- BB biceps curls
- BB bent over rows
- BB shrugs
- BB Military Shoulder presses standing
- BB incline chest presses
- Reverse Grip close Lat pulldowns
- BB reverse wrist curls palms down
- 2 DB side lateral raises
- 1 DB two hands lying pullovers
- Straight Bar triceps Pressdowns
- Wide front grip lat pulldowns
Upper Body 5 sets 5-10 reps Heavy
Warmup: RB rotators in/outs, 2 DB wrist curls over/unders, pushups, & stretch.
- BB flat bench presses
- BB bent over rows
- BB incline bench presses
- BB shrugs
- BB Biceps curls
- BB close grip bench presses (hands 8-10 inches apart)
- BB standing Military shoulder presses
- Wide front grip weighted pullups or Lat Pulldowns