Members Daily Workouts

Upper Body Workouts

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