Strong Upper-body Gym Workout with a Tough Finisher

Try this upper body strength workout the next time you’re at the gym!

Hi guys!

Am I the only one who feels a bit lazy when your summer holiday finally stars? I think it’s just a natural reaction when you’ve been working over your limit to finish exams, and are then allowed to finally switch off. I think there’s nothing wrong with that, and though I definitely want to relax during my time off, moving my body makes me feel good, so I’ll keep doing that!

This is a strength workout, so remember to use a weight you find challenging; you shouldn’t be able to keep going for multiple reps with good technique at the end of the set.

Workout breakdown

Warm up

  • 5-10 minutes on the crosstrainer to get in the zone
  • Spend a little time warming up and doing some dynamic stretching, foam rolling or other mobility work

Main workout

  • A. DB bench press 3 x 12
  • B. One arm row 3 x 12
  • C1. DB Shoulder press 3 x 12
  • C2. DB Upright row 3 x 12
  • D. Lat pull down 3 x 12
  • E1. Bicep curls 3 x 12
  • E2. Lateral raises 3 x 12
  • F1. Face pulls 3 x 15
  • F2. Triceps extension 3 x 12
  • G. Hanging leg raises 4 x 6

Exercises marked with numbers are part of a superset.

Finisher

  • Rowing intervals
    • Get to 20 calories as fast as you can on the rowing machine. Take a short break, then repeat 6 times (add more or reduce the number of rounds depending on your level)

Cool-down

Similiar workouts you can try as well:

What kind of workout would you like me to post next? Let me know in the comments!


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Try this strong upper body strength workout the next time you're at the gym!
Try this strong upper body strength workout the next time you're at the gym!
Try this strong upper body strength workout the next time you're at the gym!

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