Program
At Home Upper Body With Only Bench and Dumbbells
Full upper body routine using only an incline bench with free weights. Meant to be done at home. Hits all muscles of upper body. Includes a push day and a pull day. Leg and core exercises not included
U
Upper
Dumbbell Incline Bench Press
3 sets - 6-7 reps
Dumbbell Standing One Arm Curl Over Incline Bench
2 sets
Incline Row
3 sets
Dumbbell Seated Lateral Raise
2 sets - 5-7 reps
Seated Shoulder Press
2 sets - 9-13 reps
Lying Single Extension
2 sets
Dumbbell One Arm Triceps Extension
2 sets
P
Pull
Incline Row
3 sets
Dumbbell Pullover (VERSION 2)
3 sets
Incline Rear Lateral Raise
2 sets
Dumbbell Incline Curl
2 sets - 10-13 reps
Dumbbell One Arm Hammer Preacher Curl
2 sets
P
Push
Dumbbell Incline Bench Press
3 sets - 6-7 reps
Dumbbell Seated Lateral Raise
2 sets - 5-7 reps
Seated Shoulder Press
2 sets - 9-13 reps
Lying Single Extension
3 sets
Fly
2 sets - 12 reps
B
Bicep + Forearm day
If doing upper lower at gym, do this day at home
Dumbbell Incline Curl
3 sets - 10-13 reps
Dumbbell One Arm Hammer Preacher Curl
3 sets
Dumbbell Standing One Arm Curl Over Incline Bench
2 sets
Over Bench Wrist Curl
3 sets
Over Bench Revers Wrist Curl
3 sets
Workouts in program
U
Upper
7 Exercises
P
Pull
5 Exercises
P
Push
5 Exercises
B
Bicep + Forearm day
5 Exercises