6 exercises20 setsabout 50 minno weights, plus a sturdy table or a low bar and a pull-up bar
Chest, back, shoulders and arms in one session, with every press matched by a pull so the shoulders stay balanced. The two heavy lifts come first while you are fresh; the arm work is last.
Without weights the load is fixed, so effort comes from slower lowering, pauses, harder variations and more reps.
Start this workout free
Creates your account with these 6 exercises already loaded. Free to log, no card.
The workout
Push-Up4 × 12Body in one straight line from head to heels. Chest to the floor, elbows about 45 degrees from your sides.2 min rest
Inverted Row4 × 10Hang under a bar set at hip height with a straight body, and pull your chest up to it.2 min rest
Pike Push-Up3 × 8Hips high in an inverted V. Lower the top of your head towards the floor between your hands, then press back up.90 s rest
Pull-Up3 × 6Start from a dead hang. Pull your elbows down to your ribs until your chin clears the bar.90 s rest
Chin-Up3 × 6Palms facing you, hands shoulder-width apart. Pull until your chin is over the bar and lower all the way.60 s rest
Diamond Push-Up3 × 10Hands together under your chest, thumbs and index fingers touching. Elbows stay close to the body.60 s rest
Muscles worked
FrontBack
Lats10
Chest7
Upper back7
Shoulders6.5
Triceps6.5
Biceps6.5
Forearms5
Sets per muscle. A muscle that only assists in an exercise counts half.
How to run it
Start with five minutes of easy movement and one easy set of the first exercise. Rest for the time shown next to each exercise; the heavy lifts at the top need more than the smaller ones at the end.
Aim to finish each set with one or two reps left in you. If every set reaches its target easily, the session is too light. When a set reaches the target comfortably, slow the lowering to three seconds or move to a harder variation before you add reps without end.
Pair it with a leg day and alternate the two, four sessions a week: upper, lower, rest, upper, lower. Twice a week is plenty for the upper body to grow.
In myreplog
It is already set up. These 6 exercises arrive in your account as a program, with the sets and reps above.
Tap, do not type. Set your weights the first time, then mark each set done as you finish it.
Records count themselves. From your second session, a lift that beats your best is marked as a personal record on the spot.
See what you trained. The session ends with this muscle map, drawn from the sets you actually did.
Logging is free for good. The first 14 days also include Pro, where a coach reviews each session and suggests the weights for the next one. No card needed.
Questions
How long does this upper body workout take?
About 50 minutes. That is 20 working sets with the rests listed next to each exercise, plus five minutes to warm up.
What muscles does it work?
Mostly the lats, chest and upper back. The shoulders, triceps, biceps and forearms assist. The map on this page shades each muscle by the number of sets that reach it.
What equipment do I need?
No weights, plus a sturdy table or a low bar and a pull-up bar.
How many exercises should an upper body workout have?
Six to eight is the useful range. Fewer leaves a muscle group out; more than that and the last exercises are done too tired to count for much.
Should I train chest or back first?
Whichever you most want to improve, since the first lift gets your best effort. This session starts with a press and follows with a row; swapping the two is fine.