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Intermediate Upper Day Program 8

Intermediate free weights upper body with banded flat press, lateral raise pause, and incline hammer curls

35 min 10 exercises

The workout

  1. 1

    Standing Band Overhead Reach

    30s

    Pull resistance band overhead and stretch. Warms up shoulders and thoracic spine.

  2. 2

    Wall Shoulder Slide with Band

    30s

    Slide arms up wall while pressing band outward. Activates delts and scapular muscles.

  3. 3

    Banded Chest Opener

    30s

    Pull band behind back while opening chest. Prepares upper body for pressing.

  4. 4

    Flat Dumbbell Press with Band

    45s

    Press dumbbells with added band tension. Increases chest engagement.

  5. 5

    Bent-Over Alternating Row

    45s

    Row one arm at a time. Focuses on lats and core balance.

  6. 6

    Dumbbell Lateral Raise with Pause

    45s

    Hold top position for 1 sec. Trains lateral delts.

  7. 7

    Incline Hammer Curl

    45s

    Curl from incline bench with neutral grip. Hits biceps and forearms.

  8. 8

    Single-Arm Overhead Triceps Extension

    45s

    Press dumbbell overhead with one arm. Isolates each triceps independently.

  9. 9

    Wall Shoulder Opener

    30s

    Lean arms on wall and press chest down. Stretches delts and chest.

  10. 10

    Crossed Arm Wrist Pull

    30s

    Cross arm across body and pull wrist gently. Targets shoulder and outer arm.

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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.