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Intense Workout

Upper Body Mass Gain

Intense   37 minutes

Target Areas: Upper Body

Equipment: Jump Rope, Dumbbells, Barbell, Bench, Wall

Matt Miller
 		    Added by Personal Trainer Matt Miller
Upper Body Mass Gain
Tags
Full Gym Workouts Upper Body Workouts Jump Rope Workouts Dumbbell Workouts Barbell Workouts Bench Workouts Wall Workouts
Description

This is an intense upper body workout for your chest and arms. You'll need a few different pieces of equipment, so this workout is usually best performed at a gym.

Exercises

Set 1: 1 round
Jump Rope
Effort: Moderate
Jump Rope
2 minutes
Leg Raises
Leg Raises
15 reps

Set 2: 1 round
As the exercise gets harder, resist the urge to swing your body.
Weights: Light
Dumbbell Lateral Shoulder Raises
10 reps
Rest
Rest
30 seconds
As the exercise gets harder, resist the urge to swing your body.
Weights: Light
Dumbbell Lateral Shoulder Raises
10 reps
Rest
Rest
30 seconds
As the exercise gets harder, resist the urge to swing your body.
Weights: Moderate
Dumbbell Lateral Shoulder Raises
10 reps
Rest
Rest
30 seconds
As the exercise gets harder, resist the urge to swing your body.
Weights: Moderate
Dumbbell Lateral Shoulder Raises
10 reps
Rest
Rest
30 seconds
As the exercise gets harder, resist the urge to swing your body.
Weights: Moderate
Dumbbell Lateral Shoulder Raises
10 reps
Rest
Rest
45 seconds
Barbell Shoulder Press
Weights: Light
Barbell Shoulder Press
10 reps
Rest
Rest
30 seconds
Barbell Shoulder Press
Weights: Light
Barbell Shoulder Press
10 reps
Rest
Rest
30 seconds
Barbell Shoulder Press
Weights: Moderate
Barbell Shoulder Press
10 reps
Rest
Rest
30 seconds
Barbell Shoulder Press
Weights: Moderate
Barbell Shoulder Press
8 reps
Rest
Rest
30 seconds
Barbell Shoulder Press
Weights: Moderate
Barbell Shoulder Press
8 reps
Rest
Rest
45 seconds
Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.
Weights: Light
Dumbbell Rear Lateral Raises
10 reps
Rest
Rest
30 seconds
Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.
Weights: Light
Dumbbell Rear Lateral Raises
10 reps
Rest
Rest
30 seconds
Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.
Weights: Light
Dumbbell Rear Lateral Raises
10 reps
Rest
Rest
45 seconds

Set 3: 1 round
Barbell Bench Press
Weights: Light
Barbell Bench Press
10 reps
Rest
Rest
30 seconds
Barbell Bench Press
Weights: Light
Barbell Bench Press
10 reps
Rest
Rest
30 seconds
Barbell Bench Press
Weights: Moderate
Barbell Bench Press
10 reps
Rest
Rest
30 seconds
Barbell Bench Press
Weights: Moderate
Barbell Bench Press
10 reps
Rest
Rest
30 seconds
Barbell Bench Press
Weights: Moderate
Barbell Bench Press
10 reps
Rest
Rest
1 minute
Dumbbell Fly on Bench
Weights: Light
Dumbbell Fly on Bench
12 reps
Rest
Rest
30 seconds
Dumbbell Fly on Bench
Weights: Light
Dumbbell Fly on Bench
12 reps
Rest
Rest
30 seconds
Dumbbell Fly on Bench
Weights: Light
Dumbbell Fly on Bench
12 reps
Rest
Rest
30 seconds
Dumbbell Fly on Bench
Weights: Moderate
Dumbbell Fly on Bench
12 reps
Rest
Rest
30 seconds
Dumbbell Fly on Bench
Weights: Moderate
Dumbbell Fly on Bench
12 reps
Rest
Rest
30 seconds
Chest Stretch
Chest Stretch
1 minute
Bicep Curls
Weights: Light
Bicep Curls
8 reps
Rest
Rest
30 seconds
Bicep Curls
Weights: Moderate
Bicep Curls
10 reps
Rest
Rest
30 seconds
Bicep Curls
Weights: Heavy
Bicep Curls
12 reps
Rest
Rest
30 seconds
Right Concentrated Bicep Curls
Weights: Light
Right Concentrated Bicep Curls
10 reps
Left Concentrated Bicep Curls
Weights: Light
Left Concentrated Bicep Curls
10 reps
Right Concentrated Bicep Curls
Weights: Light
Right Concentrated Bicep Curls
10 reps
Left Concentrated Bicep Curls
Weights: Light
Left Concentrated Bicep Curls
10 reps
Rest
Rest
30 seconds
Right Concentrated Bicep Curls
Weights: Light
Right Concentrated Bicep Curls
10 reps
Left Concentrated Bicep Curls
Weights: Light
Left Concentrated Bicep Curls
10 reps

Set 4: 1 round
Cool-Down Walk
Cool-Down Walk
5 minutes

Appears In

strength
Strength
arms
Arms

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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Workout Categories

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abs & core

Abs & Core

bodyweight

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Community Created

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Weightlifting

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HIIT

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Cardio

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Toning

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Full Body

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