Upper
Chest, Back, Shoulders, Arms
Combine upper body exercises to build overall strength and muscle mass. Target chest, back, shoulders, and arms with a variety of compound and isolation movements.
1
Pull Ups
Engage your core and avoid swinging your body to maximise effectiveness.
Back Biceps
2 sets
10–12 reps
2
Bench Press
Keep your feet flat on the ground and your back pressed against the bench throughout the movement.
Chest Triceps Shoulders
3 sets
8–12 reps
3
Bent Over Rows
Maintain a flat back and engage your core to avoid straining your lower back during the exercise.
Back Biceps
3 sets
8–12 reps
4
Preacher Curls
Keep your upper arms stationary on the preacher bench and focus on using your biceps to lift the weight.
Biceps
2 sets
10–15 reps
5
Tricep Overhead Extensions
Keep your elbows close to your head and avoid flaring them out to maximise tricep engagement.
Triceps
2 sets
10–15 reps
