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Intermediate Upper Day Program 7

Intermediate free weights upper body with alternating incline press, reverse fly, and push press

35 min 10 exercises

The workout

  1. 1

    Wall Slide with Lat Engagement

    30s

    Slide arms up wall while pressing forearms back. Warms up lats and shoulders.

  2. 2

    Band Face Pull

    30s

    Pull band toward face with high elbows. Activates rear delts and traps.

  3. 3

    Overhead Reach with Twist

    30s

    Reach one arm overhead and twist torso. Mobilizes shoulders and spine.

  4. 4

    Incline Dumbbell Press with Alternating Reps

    45s

    Alternate pressing each dumbbell on incline bench. Trains chest and stability.

  5. 5

    Dumbbell Reverse Fly

    45s

    Lift dumbbells laterally in bent-over position. Targets rear delts.

  6. 6

    Dumbbell Push Press

    45s

    Dip and press dumbbells overhead. Engages delts and power output.

  7. 7

    Incline Dumbbell Curl

    45s

    Curl on incline bench to isolate biceps. Increases stretch and tension.

  8. 8

    Overhead Dumbbell Triceps Press with Band

    45s

    Add band resistance to overhead press. Enhances triceps load.

  9. 9

    Wall Chest Slide Stretch

    30s

    Place arms against wall and slide up while leaning forward. Stretches pecs and delts.

  10. 10

    Seated Overhead Triceps Stretch

    30s

    Reach arm overhead and gently pull. Loosens triceps and upper lats.

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Exercise guidance is educational only. Adjust to your fitness level and any injuries, and consult a qualified professional before starting a new program.