Author: Mark Suslik
Photography by: Per Bernal
Fifteen exercises in our total upper body workout that target every portion of your upper body with limited rest time make this a cardio-style athletic lift routine to suit the busiest schedules!
Incorporating power movements, this workout is a chaotic shock to the upper body. With the demands of everyday life, whether you are a full-time employee and graduate student, a parent with kids, or just someone going through the daily challenges of life, if you can find time to hit the gym and take on this upper-body challenge, it will provide you with not only the physical strength but more importantly the mental fortitude, to take on anything the day throws your way. Chest up, shoulders back, and chin up!
The Ultimate Upper Body Workout
| Exercise | Sets | Reps (Range) | Rest (Between Sets) |
| Exercise 1: Bench Press | 4 | 8-12 | 60 seconds |
| Exercise 2: Skull Crushers | 4 | 8-12 | 60 seconds |
| Exercise 3: Explosive 3 Way Bosu Push-ups | 4 | 10 | 30 seconds |
| Exercise 4: Decline Barbell Bench Press | 4 | 8-12 | 60 seconds |
| Exercise 5: Incline Dumbbell Barbell Presses | 4 | 8-12 | 60 seconds |
| Exercise 6: Spider Curls | 4 | 12-15 | 60 seconds |
| Exercise 7: Barbell Rows | 4 | 8-12 | 60 seconds |
| Exercise 8: Double Plated Curls drop set to Single Plate Curls | 4 | 12, 20 | 60 seconds |
| Exercise 9: Isometric Hold Dumbbell Shoulder Flyes | 4 | 12 | 60 seconds |
| Exercise 10: Standing Barbell Bradford Shoulder Press | 4 | 12 | 60 seconds |
| Exercise 11: Close grip Pull-ups | 4 | 8 | 60 seconds |
| Exercise 12: Overhead Rope Triceps Extension | 4 | 12-15 | 60 seconds |
| Exercise 13: Seated Pull-Downs | 4 | 8-10 | 60 seconds |
| Exercise 14: Seated Close Grip Rows | 4 | 8-12 | 60 seconds |
| Exercise 15: Inverted Body Weight Push-Up Burnout | 3 | AMRAP | 60 seconds |
Bench Press
Skull Crushers
Explosive 3 Way Bosu Push-ups
Decline Barbell Bench Press
Incline Dumbbell Barbell Presses
Spider Curls
Barbell Rows
Double Plated Curls drop set to Single Plate Curls
Isometric Hold Dumbbell Shoulder Flyes
Standing Barbell Bradford Shoulder Press
Close grip Pull-ups
Overhead Rope Triceps Extension
Seated Pull-Downs
Seated Close Grip Rows
Inverted Body Weight Push-Up Burnout
Add these exercises to you upper body workout and you will certainly see improvements in your upper strength and gains! Want more workouts? Check out some others below.
Related: The Must-Have Weekly Upper-Body Split
