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Intermediate Upper Day Program 9

Intermediate free weights upper body with incline press pause, reverse rows, and supinated curls

35 min 10 exercises

The workout

  1. 1

    Dynamic Hug with Dumbbells

    30s

    Bring arms across chest and open wide with light dumbbells. Warms up chest and shoulders.

  2. 2

    Band Face Pull with External Rotation

    30s

    Pull band to face and rotate arms outward. Activates rear delts and rotator cuff.

  3. 3

    Wall Arm Reach with Hold

    30s

    Reach arms overhead against wall and pause. Mobilizes shoulders and upper back.

  4. 4

    Incline Dumbbell Press with Pause

    45s

    Pause at bottom of press. Trains upper chest and shoulder control.

  5. 5

    Chest-Supported Reverse Row

    45s

    Row dumbbells while prone on incline bench. Targets lats and rear delts.

  6. 6

    Standing Alternating Arnold Press

    45s

    Rotate and press one dumbbell at a time. Hits delts and core.

  7. 7

    Supinated Dumbbell Curl

    45s

    Curl with palms facing up. Isolates biceps.

  8. 8

    Lying Dumbbell Skull Crusher

    45s

    Lower dumbbells to forehead then extend. Works triceps.

  9. 9

    Standing Wall Pec Stretch

    30s

    Place arm on wall and turn torso away. Stretches pecs and front delts.

  10. 10

    Behind-the-Back Shoulder Reach

    30s

    Clasp hands behind back and lift gently. Opens shoulders and biceps.

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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.