By 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: 

ExerciseSetsReps (Range)Rest (Between Sets)
Exercise 1: Bench Press48-1260 seconds
Exercise 2: Skull Crushers48-1260 seconds
Exercise 3: Explosive 3 Way Bosu Push-ups41030 seconds
Exercise 4: Decline Barbell Bench Press48-1260 seconds
Exercise 5: Incline Dumbbell Barbell Presses48-1260 seconds
Exercise 6: Spider Curls412-1560 seconds
Exercise 7: Barbell Rows48-1260 seconds
Exercise 8: Double Plated Curls drop set to Single Plate Curls412, 2060 seconds
Exercise 9: Isometric Hold Dumbbell Shoulder Flyes41260 seconds
Exercise 10: Standing Barbell Bradford Shoulder Press41260 seconds
Exercise 11: Close grip Pull-ups4860 seconds
Exercise 12: Overhead Rope Triceps Extension412-1560 seconds
Exercise 13: Seated Pull-Downs48-1060 seconds
Exercise 14: Seated Close Grip Rows48-1260 seconds
Exercise 15: Inverted Body Weight Push-Up Burnout3AMRAP60 seconds

 

Bench Press

Bench Press Workout

 

Skull Crushers

Skull Crushers

 

Explosive 3 Way Bosu Push-ups

Explosive 3 Way Bosu Push-ups

 

Decline Barbell Bench Press

Decline Barbell Bench Press

 

Incline Dumbbell Barbell Presses

Incline Dumbbell Barbell Presses

 

Spider Curls

Spider Curls

 

Barbell Rows

Barbell Rows

 

Double Plated Curls drop set to Single Plate Curls

Double Plated Curls drop set to Single Plate Curls

 

Isometric Hold Dumbbell Shoulder Flyes

Isometric Hold Dumbbell Shoulder Flyes

 

Standing Barbell Bradford Shoulder Press

Standing Barbell Bradford Shoulder Press

 

Close grip Pull-ups

Close grip Pull-ups

 

Overhead Rope Triceps Extension

Overhead Rope Triceps Extension

 

Seated Pull-Downs

Seated Pull-Downs

 

Seated Close Grip Rows

Seated Close Grip Rows

 

Inverted Body Weight Push-Up Burnout

Inverted Body Weight Push-Up Burnout

 

The Must-Have Weekly Upper-Body Split

Other Great Workout Routines

The Party Pump: An Arm Workout for the Festive Season

Annihilate Your Glutes and Hamstrings with This Workout

get all the latest mucle, health and wealth news delivered straight to your inbox