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Strength Training

Upper Body Focus

Target your chest, back, shoulders, and arms with this specialized routine for upper body strength.

Duration
35 min
Difficulty
Intermediate
Exercises
8
Calories
280-350
Upper Body Focus

Exercise List

Push-ups

1 of 8

Classic bodyweight exercise for chest and triceps.

Sets
4
Reps
10-15
Rest
60s
ChestTricepsShoulders

Dumbbell Rows

2 of 8

Single-arm rowing motion targeting back muscles.

Sets
4
Reps
10-12
Rest
90s
BackBicepsRear Delts

Shoulder Press

3 of 8

Overhead pressing movement for shoulder development.

Sets
3
Reps
10-12
Rest
75s
ShouldersTriceps

Pull-ups/Lat Pulldowns

4 of 8

Vertical pulling exercise for back width.

Sets
3
Reps
6-10
Rest
90s
LatsBicepsMiddle Traps

Dips

5 of 8

Bodyweight exercise targeting triceps and chest.

Sets
3
Reps
8-12
Rest
75s
TricepsChestFront Delts

Bicep Curls

6 of 8

Isolation exercise for bicep development.

Sets
3
Reps
12-15
Rest
60s
BicepsForearms

Lateral Raises

7 of 8

Side arm raises for shoulder width.

Sets
3
Reps
12-15
Rest
60s
Side DeltsTraps

Face Pulls

8 of 8

Rear delt exercise for shoulder health.

Sets
3
Reps
15-20
Rest
60s
Rear DeltsRhomboids

Equipment Needed

  • Dumbbells
  • Pull-up Bar
  • Bench

Target Muscles

ChestBackShouldersArms

Pro Tips

  • • Warm up for 5-10 minutes before starting
  • • Focus on proper form over speed
  • • Stay hydrated throughout the workout
  • • Cool down and stretch after completion