Upper Body Strength Plan (Barbell/DB only)

Here's a 2-day, upper body strength training workout, for an intermediate gym goer. The plan involves a combination of barbell and dumbbells exercises. This routine targets all your major muscle groups in the upper body, including the chest, back, shoulders, and arms. Be sure to warm up before starting the workout and cool down/stretch afterward. Adjust weights according to your fitness level and gradually increase them as you progress. Workout sessions should take you between 65-75 minutes to complete.

Warm-up: 5-10 minutes of light cardio (e.g., jogging, jumping jacks)
Dynamic stretches for the upper body (arm circles, shoulder rolls, etc.)

Workout: Includes 9 exercises / 3 sets each = 27 total sets

Cool-down: 5-10 minutes of light cardio or stretching focusing on the upper body muscles worked during the workout (e.g., chest stretch, shoulder stretch, triceps stretch)
Notes:

Recovery: Rest for about 60-120 seconds between sets to allow for adequate recovery. Rest 24-48 hours between training sessions.

Focus on maintaining proper form throughout each exercise to prevent injury and maximize effectiveness. Gradually increase the weight used for each exercise as you become stronger and more comfortable with the movements. If you're unfamiliar with any of the exercises mentioned, consider seeking guidance from a certified fitness trainer to ensure proper form and technique.


Stay Strong Together,


MICHAEL WOOD, CSCS
Jefit