0 Upper Body Workouts & Current Weights

Tris, chest & shoulders

Pushups
3x12

Decline pushups
3x10

Incline pushups
3x10

Tricep press
3x8 @ 120
3x6 @ 125
3x5 @ 130

Chest press
3x8 @ 80
3x6 @ 85
3x5 @ 90

Shoulder press
3x12 @ 50
3x8 @ 55
3x8 @ 60

Raised Dips
5x6 body weight

Seated bench dips
3x10

Lateral raise
3x8 @ 55, each arm

Tricep pulldown
3x8 @ 30
3x6 @ 32.5

Overhead tricep pull (cables)
3x10 @ 27.5

Fly
3x8 @ 80
3x6 @ 85
3x4 @ 90

Overhead tricep extension, cables
3x8 @ 17.5

Bent over tricep kickbacks, dumbbells
3x8 @ 20

Dumbbell fly
3x10 @ 30 (2, 15 lb dumbbells)
3x4 @ 40

Barbell Chest press
3x10 @ 40

Plank
Current time: 2:20

Back, biceps & light shoulders

Row/Rear deltoid
3x8 @ 80
3x6 @ 85
3x5 @ 90
3x4 @ 95

Low row, cables
6x5 @ 85

Assisted pull up
3x6 @ 20 (bodyweight - 20 = 105 lbs lifted)
3x5 @ 15 (bodyweight - 15 = 110 lbs lifted)

Bicep curls, rope cables
3x8 @ 37.5

Lat pulldown, machine
3x8 @ 85
3x6 @ 90
3x5 @ 95
3x4 @ 100

Lat pulldown, cables
3x8 @ 70

Barbell bicep curls
6x6 @ 50

Dumbbell Shoulder shrugs
3x15 @ 50

Standing dumbbell bicep curls
1x20 & 2x15 @ 20, alternating arms


Bent over rows on bench (alternating arms)
3x6 @ 35, each side

Oblique bends
3x10 @ 25 each side

Barbell upright row
3x5 @ 50

Overhead barbell shoulder press
2x12 @ 40

Bent over barbell rows
9x10 @ 50

Straight arm pulldown-cables
1x10 @ 17.5
1x10 @ 20
3x8 @ 22.5

Barbell dead lift
1x10 @ 50

Hyperextensions
3x12 @ 25 lb plate

Hammer curls
3x10 @ 20

Preacher curls
3x10 @ 20, each arm

Preacher hammer curls
3x10 @ 20, each arm