Time: 60 minutes
Calories Burned: 300-500 (depending on intensity and fitness level)
This workout builds on the upper body/lower body split, use our lower body day workout to fill the lower body days.
A 60-minute upper body workout that’s designed to build muscle, increase strength, and torch calories. Whether you’re just starting out, have some experience, or you’re more advanced, this workout will push you to your limits, targeting all the major upper body muscles: chest, back, shoulders, and arms.
We’re going to keep the intensity high while making sure you’re getting that mind-muscle connection on every rep. We’ll start with a proper warm-up to get your joints loose and your muscles activated, and then dive into some serious lifting. Let's get into it.
Warm-Up (10 Minutes)
Jump Rope or Light Cardio (3-5 minutes)
Material: Jump rope (or treadmill if you prefer)
Purpose: Get the blood flowing, elevate your heart rate, and start warming up the muscles.
Tip: Focus on controlled breathing here, keep it light and easy to ease into the workout.
Dynamic Upper Body Stretches (5 minutes)
Material: None (just your body)
Purpose: Loosen up your shoulders, chest, and arms to prevent injury and improve mobility.
Movements:
Arm Circles: 30 seconds forward, 30 seconds backward.
Shoulder Rolls: 30 seconds forward, 30 seconds backward.
Chest Openers (arm swings): 1 minute.
Torso Twists: 1 minute.
Workout (50 Minutes)
1. Bench Press (Chest, Shoulders, Triceps)
Material: Barbell, Bench
Purpose: This compound movement targets the chest, shoulders, and triceps. It’s a foundational upper body strength exercise.
Tip: Keep your feet flat on the ground and drive through your legs for stability. Lower the bar to just below your chest and push back up, keeping your elbows tucked slightly to protect your shoulders.
Experience Level | Sets | Reps |
Beginner | 3 | 10-12 |
Intermediate | 4 | 8-10 |
Advanced | 5 | 6-8 |
2. Dumbbell Row (Back, Biceps)
Material: Dumbbells, Bench
Purpose: Targets your lats, traps, and rhomboids, with secondary activation in the biceps. Great for building thickness in the upper back.
Tip: Keep your back flat and core tight as you pull the dumbbell toward your hip. Focus on squeezing your shoulder blades together at the top of the movement.
Experience Level | Sets | Reps |
Beginner | 3 | 12 |
Intermediate | 4 | 10 |
Advanced | 5 | 8 |
3. Overhead Press (Shoulders, Triceps)
Material: Barbell (or Dumbbells for a variation)
Purpose: The overhead press builds massive shoulders and also works the triceps. This exercise emphasizes overall shoulder strength and stability.
Tip: Keep your core braced and avoid arching your lower back. Press the bar straight up, keeping your wrists in line with your elbows.
Experience Level | Sets | Reps |
Beginner | 3 | 10-12 |
Intermediate | 4 | 8-10 |
Advanced | 5 | 6-8 |
4. Lat Pulldown (Back, Biceps)
Material: Lat Pulldown Machine
Purpose: This exercise targets your lats and upper back while also working your biceps. It’s a great way to build width and strength in the back.
Tip: Focus on pulling the bar down toward your upper chest, not your neck. Keep your core tight and drive your elbows down and back, squeezing your shoulder blades at the bottom.
Experience Level | Sets | Reps |
Beginner | 3 | 12-15 |
Intermediate | 4 | 10-12 |
Advanced | 5 | 8-10 |
5. Dumbbell Lateral Raise (Shoulders)
Material: Dumbbells
Purpose: This isolation exercise focuses on the lateral deltoids, helping you build that wide-shouldered look.
Tip: Keep a slight bend in your elbows and raise the dumbbells to shoulder height. Avoid using momentum to lift the weights—focus on controlled movements and squeeze your shoulders at the top.
Experience Level | Sets | Reps |
Beginner | 3 | 12-15 |
Intermediate | 4 | 10-12 |
Advanced | 4 | 8-10 |
6. Tricep Dips (Triceps, Chest, Shoulders)
Material: Dip Bars or Bench (for a bench dip variation)
Purpose: This compound exercise primarily targets your triceps while also engaging your chest and shoulders.
Tip: Keep your elbows close to your body as you dip down, going as low as you comfortably can. Press back up, squeezing your triceps at the top of the movement.
Experience Level | Sets | Reps |
Beginner | 3 | 10-12 |
Intermediate | 4 | 8-10 |
Advanced | 5 | 6-8 |
7. Curl (Biceps)
Material: Barbell/Dumbbell
Purpose: This isolation exercise focuses on the biceps, helping to build arm size and strength.
Tip: Keep your elbows locked to your sides and avoid using momentum to lift the bar or Dumbbells. Focus on squeezing your biceps at the top of each rep.
Experience Level | Sets | Reps |
Beginner | 3 | 12-15 |
Intermediate | 4 | 10-12 |
Advanced | 5 | 8-10 |
Cooldown (5 Minutes)
Static Stretching (Upper Body Focus)
Material: None (just your body)
Purpose: Stretch out your chest, back, shoulders, and arms to prevent tightness and reduce muscle soreness.
Movements:
Chest Stretch (hands behind back): 1 minute
Shoulder Stretch (across body): 30 seconds per arm
Tricep Stretch (overhead): 30 seconds per arm
Bicep Stretch (arm behind back): 1 minute per side
Conclusion
That’s it! This 60-minute upper body workout hits all the major muscle groups, gets your heart rate up, and torches calories. Whether you’re a beginner, intermediate, or advanced lifter, this routine will challenge you at every level while giving you room to grow. Don’t forget to focus on proper form, progressive overload, and recovery—those are the keys to seeing real results.
Now, grab those weights, follow this plan, and get after it!
APOLLO SPORTS SOCIETY
At Apollo Sports Society, we believe that a healthy lifestyle begins with the right mindset and tools. Whether you're a seasoned athlete or just starting out on your fitness journey, our strength training programs and workout plans can help you achieve your goals.
And to support your fitness journey, we also offer a range of high-quality fitness clothing and workout clothes, designed to help you look and feel your best while you train. Our clothing is not only stylish, but also functional, featuring breathable fabrics and supportive designs that can help you perform at your best.
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