This upper body day has 7 exercises and 18 sets in all. It's part of the upper lower and 5-day upper lower and push pull legs routine examples. It works the same way for men and women, and every exercise lists a dumbbell or machine swap if you'd rather use one.
Workout Routine Examples
Track macros and calories
Upper Body Day Workout Example
An example upper body day for chest, back, shoulders and arms, with sets, reps, rest and target RIR for every exercise.
| Exercise | Sets | Reps | Rest | RIR |
|---|---|---|---|---|
| Bench pressChest, front shoulders, tricepsSwap: Dumbbell bench press or chest press machine | 3 | 6 to 8 | 2 to 3 min | 1 to 2 |
| Barbell rowUpper back, lats, rear shoulders, bicepsSwap: Dumbbell row or chest-supported row machine | 3 | 6 to 8 | 2 to 3 min | 1 to 2 |
| Overhead pressShoulders, tricepsSwap: Seated dumbbell press or shoulder press machine | 3 | 8 to 10 | 2 min | 1 to 2 |
| Lat pulldownLats, upper back, bicepsSwap: Pull-ups or assisted pull-up machine | 3 | 8 to 10 | 2 min | 1 to 2 |
| Incline dumbbell pressUpper chest, front shoulders, tricepsSwap: Incline barbell press or incline machine press | 2 | 8 to 10 | 2 min | 1 to 2 |
| Dumbbell curlBicepsSwap: Cable curl | 2 | 10 to 12 | 1 min | 1 to 2 |
| Triceps pushdownTricepsSwap: Dumbbell kickback or dips | 2 | 10 to 12 | 1 min | 1 to 2 |
RIR means reps in reserve: how many more good reps you could have done when you stopped the set. See What does RIR mean in lifting? We based the rest times on How long to rest between sets.
This is an example of what a workout can look like, not a prescription or medical advice. Start with weights you can lift with good form, and if you have an injury or a health condition, check with your doctor first.
Want to track this workout?
In Somatics, you can save any workout as a template, then log your sets, reps and weight as you go, plus RIR (Reps in Reserve) with Pro.
Who is this for?
This example can work well for you if:
- you train at a gym with a barbell and rack, dumbbells, a cable station and a lat pulldown
- you have about 50 to 60 minutes for the workout
- you want one workout for chest, back, shoulders and arms
Common questions
How long does the upper body day take?
The upper body day takes about 50 to 60 minutes for 7 exercises and 18 sets, including rest and the upper body warm-up. It takes a little longer when the gym is busy.
Why does the upper body day start with the bench press?
In the upper body day, the bench press is the biggest lift, working your chest, front shoulders and triceps, so you do it first, while you're fresh, with 2 to 3 minutes of rest between sets. Smaller accessory exercises like the triceps pushdown come at the end, with 1 minute of rest.
What can I use instead of the barbell row in the upper body day?
The listed swap is dumbbell row or chest-supported row machine. Either one trains the same muscles (upper back, lats, rear shoulders and biceps), so you can make the change and keep the rest of the upper body day the same.
Track macros and calories
with Somatics
