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Intermediate Upper Day Program 5

Intermediate free weights upper body with incline chest press, lateral raises, and Zottman curls

35 min 10 exercises

The workout

  1. 1

    Band Shoulder Dislocates

    30s

    Pull band overhead and behind. Mobilizes shoulders and chest.

  2. 2

    Wall Slide with External Rotation Hold

    30s

    Pause at top of wall slide with rotated arms. Engages scapular control.

  3. 3

    Standing Scapular Retractions

    30s

    Pinch shoulder blades together. Activates traps and rear delts.

  4. 4

    Incline Dumbbell Chest Press

    45s

    Press dumbbells from incline position. Builds upper chest and front delts.

  5. 5

    Single-Arm Dumbbell Row (Bench Support)

    45s

    Row one dumbbell while supported on bench. Strengthens lats and core.

  6. 6

    Seated Dumbbell Lateral Raise

    45s

    Lift dumbbells to side while seated. Targets lateral delts.

  7. 7

    Zottman Curl

    45s

    Curl up palms-up and lower palms-down. Hits biceps and forearms.

  8. 8

    Dumbbell Skull Crusher

    45s

    Lower dumbbells to forehead and press. Isolates triceps.

  9. 9

    Chest Stretch on Wall

    30s

    Place arm on wall and turn away. Opens pecs.

  10. 10

    Overhead Triceps and Side Bend Stretch

    30s

    Reach overhead and bend to side. Stretches triceps and 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.