Upper Body Power
Upper-body hypertrophy session hitting every pressing and pulling angle in one workout.
Follow-along video by Oliver Sjostrom on YouTube — not affiliated with FitNest.
- Intermediate
- Difficulty
- 60 min
- Duration
- 289–391
- Burn estimate (kcal)
- 3x/week
- Frequency
Equipment required
- Barbell
- Dumbbells
- Cable Machine
- Pull-Up Bar
Muscles targeted
- Chest
- Back
- Shoulders
- Biceps
- Triceps
The workout (20 total sets)
Barbell Bench Press
Chest · Barbell, Bench
4 × 6-8
150s rest
Pull-Up
Back · Pull-Up Bar
4 × 6-10
120s rest
Incline Dumbbell Press
Chest · Dumbbells, Incline Bench
3 × 8-12
90s rest
Seated Cable Row
Back · Cable Machine
3 × 10-12
90s rest
Dumbbell Lateral Raise
Shoulders · Dumbbells
3 × 12-15
60s rest
Face Pull
Back · Cable Machine, Rope
3 × 15
60s rest
Safety tips
- Include face pulls to balance heavy pressing volume and protect the shoulders.
Common mistakes
- Pressing volume far exceeding pulling volume
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Disclaimer: This content is provided for general educational purposes only and is not medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before making decisions about your health, exercise, or nutrition.