Upper Body Workout at the Gym

It's upper body day! YAY! You ready to work? This upper body workout should be heavy, heavy, heavy! We're doing 10-12 reps on each exercise and focusing on slow controlled lifts with proper form. This rep range is optimal for muscle growth. 

You will be working both the push muscles (chest, triceps, and shoulders) and pull muscles (back and biceps.) Let's get started!

Exercise Terms to Know

Last set: triple drop set until failure - Start by using the weight you used for your other sets. This is your heavy weight. Complete as many reps as possible with good form. Then decrease the weight by 10-30% and continue performing reps until you no longer can with good form. Drop the weight one more time and continue performing reps until you no longer can with good form.

Superset: Perform 2 exercises one after the other without rest in between.

The Workout

1. Dumbbell Bench Press - 4x12

2. Cable Seated Row - 4x10 (Last set: perform a triple drop set until failure)

3. Leaning Single Arm Lateral Raise - 4x10

4. Barbell Skull Crusher Superset with Alternating Arm Bicep Curls - 4x12


Dumbbell Bench Press

Cable Seated Row

Leaning Single Arm Lateral Raise

Barbell Skull Crusher

Alternating Arm Bicep Curls

Are you ready to build a strong feminine physique and make fitness your everyday lifestyle?

Girl, it sounds like it’s time to apply for Emily Cramer Fitness 1:1 Coaching!

My 1:1 coaching program is for you if:

✔ You want to look and feel strong physically and mentally
✔ You want to learn to lift some heavy weights and build lean, feminine muscle
✔ Wonder Woman is goals in your mind
✔ You see exercise and nutrition as self care for your mental, physical, and spiritual well being or you would like to learn to see it that way
✔ You aren’t just looking to get to the finish line or a goal number on the scale but are looking to make fitness and healthy living your lifestyle

Not convinced it could work for you? Take a look at my Client Success Stories.

I look forward to coaching you! 

To Your Good Health & Success,




Music: No room

Musician: Jeff Kaale 

Explore More Posts

Full Body Gym Workout with Supersets

8 Dumbbell Exercises to Spice Up Your Shoulder Workout

Upper Body Cable Machine Workout