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Intermediate Upper Day Program 4

Intermediate free weights upper body with floor press, alternating rows, and crossbody curls

35 min 10 exercises

The workout

  1. 1

    Band Diagonal Pulls

    30s

    Pull band diagonally from shoulder to hip. Warms up scapular stabilizers and shoulders.

  2. 2

    Wall Slide with Reach

    30s

    Slide arms up wall and extend into overhead reach. Activates upper back and shoulders.

  3. 3

    Arm Swings with Twist

    30s

    Swing arms across chest with slight torso rotation. Warms up shoulders and thoracic spine.

  4. 4

    Dumbbell Floor Press

    45s

    Press dumbbells from floor. Protects shoulders and builds chest and triceps.

  5. 5

    Bent-Over Alternating Dumbbell Row

    45s

    Row dumbbells one at a time. Targets back and coordination.

  6. 6

    Seated Dumbbell Arnold Press

    45s

    Rotate dumbbells during overhead press. Hits front and side delts.

  7. 7

    Alternating Crossbody Curl

    45s

    Curl dumbbell toward opposite shoulder. Focuses on biceps and forearms.

  8. 8

    Dumbbell Overhead Triceps Pulse

    45s

    Pulse dumbbell overhead from bent position. Finishes triceps with control.

  9. 9

    Standing Chest Expansion with Band

    30s

    Pull band behind back and lift chest. Opens pecs and shoulders.

  10. 10

    Overhead Arm Pull Across

    30s

    Pull one arm overhead and across. Stretches triceps and upper back.

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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.