Full Upper Body Workout.


Push-Day

Dumbbell Bench Press
Superset with Dips
3 sets, 8-10 reps

Dips - Triceps Version
3 sets, 10-12 reps

Dumbbell One-Arm Shoulder Press
Superset with Standing Dumbbell Upright Row
3 sets, 8-10 reps

Standing Dumbbell Upright Row
3 sets, 10-12 reps

Incline Push-Up
3 sets, 8-15 reps

Lying Dumbbell Tricep Extension
3 sets, 6-8 reps


Pull-Day

Chin-Up
5 sets, 2-3

One-Arm Dumbbell Row
Superset with Dumbbell Bicep Curl
3 sets, 8-10 reps

Dumbbell Bicep Curl
3 sets, 8-10 reps

Face Pull
Superset with Seated Bent-Over Rear Delt Raise
3 sets, 6-8 reps

Seated Bent-Over Rear Delt Raise
3 sets, 6-8 reps

Alternating Renegade Row
3 sets, 5-7 reps