Gympal
Upper

Upper

Created by Gympal
Gympal
Bench Press (Barbell)

Bench Press (Barbell)

Keep your feet planted and core tight, lower the bar slowly to your chest, pause briefly, then press up with control to engage your chest and triceps.
Set
KG
Reps
1
--
--
2
--
0
3
--
0
Bent Over Row (Barbell)

Bent Over Row (Barbell)

Hinge at your hips with a straight back, pull the bar toward your lower chest, squeezing your shoulder blades, then lower it slowly to keep tension on your back.
Set
KG
Reps
1
--
6
2
--
0
3
--
0
Shoulder Press (Dumbbell)

Shoulder Press (Dumbbell)

Keep your abs engaged for stability, press the dumbbells up and in, and lower until your elbows are slightly below shoulder level.
Set
KG
Reps
1
--
8
2
--
0
3
--
0
Butterfly (Pec Deck)

Butterfly (Pec Deck)

Sit with your chest up and elbows slightly bent, bring the handles together in front of you, then return slowly to maintain tension on your chest.
Set
KG
Reps
1
--
--
2
--
0
3
--
0
Lat Pulldown (Cable)

Lat Pulldown (Cable)

Keep your core tight and pull the bar down to your chest, focusing on your lats, then return slowly to the top under control.
Set
KG
Reps
1
--
8
2
--
0
3
--
0
Lateral Raise (Dumbbell)

Lateral Raise (Dumbbell)

Slowly raise the weights to your sides and lower them evenly to keep tension on your shoulders.
Set
KG
Reps
1
--
--
2
--
0
3
--
0
Incline Triceps Extension

Incline Triceps Extension

• Lie on an incline bench, keep your elbows tucked, lower the dumbbells behind your head, and press back up with control to engage your triceps.
Set
KG
Reps
1
--
--
2
--
0
3
--
0
Bicep Curl (Barbell)

Bicep Curl (Barbell)

Keep your elbows close to your sides and curl the barbell up slowly. Lower it with control to maintain tension on your biceps.
Set
KG
Reps
1
--
--
2
--
0
3
--
0