Gym Upper Body Workout for Intermediate
A gym upper body workout for intermediate that you can do in a commercial gym. 6 exercises, about 47 minutes, targeting biceps, chest, lats, shoulders, triceps.
| Level | Intermediate |
| Equipment | Gym |
| Time | About 47 minutes |
| Muscles | Biceps, Chest, Lats, Shoulders, Triceps, Upper & Mid Back |
The workout
| Exercise | Sets / reps |
|---|---|
| 1. Barbell Bench Press - Medium Grip | 4 × 8–12 |
| 2. One-Arm Dumbbell Row | 4 × 8–12 / side |
| 3. Face Pull | 4 × 8–12 |
| 4. One Arm Lat Pulldown | 4 × 8–12 / side |
| 5. Hammer Curls | 4 × 8–12 |
| 6. Triceps Pushdown | 4 × 8–12 |
See each exercise
How to do this workout
- Warm up for 5 minutes: brisk walk or easy cardio, then one light set of the first exercise.
- Do the exercises in order. Finish all sets of one before moving on.
- Pick a weight that leaves about 1–2 reps in the tank on the last set. Rest 60–120 seconds on big lifts, 45–60 seconds on smaller ones.
- Do this workout 1–2 times a week, with at least one rest day before training the same muscles again.
How to progress
When you can do every set with good form at the top of the rep range, add one rep per set the next week, or a small amount of weight (1–2.5 kg). Progress slowly — consistent small jumps beat big ones. For fat loss, pair this with a small calorie deficit and around 1.6–2 g of protein per kg of body weight.
Exercise notes
1. Barbell Bench Press - Medium Grip
Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position. From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
2. One-Arm Dumbbell Row
Choose a flat bench and place a dumbbell on each side of it. Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.
3. Face Pull
Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground.
4. One Arm Lat Pulldown
Select an appropriate weight and adjust the knee pad to help keep you down. Grasp the handle with a pronated grip. This will be your starting position. Pull the handle down, squeezing your elbow to your side as you flex the elbow.
5. Hammer Curls
Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso. The palms of the hands should be facing your torso. This will be your starting position.
6. Triceps Pushdown
Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width. Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. This is your starting position.
Weekly plans that use this workout
More workouts like this
Gear for this workout
Gym duffel bagShoe compartment and space for everything.See it on Amazon →
Gym glovesBetter grip and fewer calluses.See it on Amazon →Stop if anything hurts (sharp pain is different from muscle burn). If you have an injury or health condition, check with your GP or a physio first.