Gym & Barbell Splits · Barbell & Dumbbells · Intermediate

Upper Body Power: Heavy Bench & Rows

The premier Upper Body day from the 4-Day Upper/Lower split. Combines heavy barbell pressing with bent-over barbell rows, seated overhead shoulder presses, and direct arm work.

Workout Routine Schedule (5 Movements)

Complete all designated sets with strict tempo and proper joint alignment. Tap the swap button on any exercise to substitute with an alternative equipment variation.

#1

Barbell Bench Press

pectorals · barbell · 4 Sets × 6 - 8 reps · 120s rest

Drive heavy barbell flat bench press touching lower sternum with locked scapulae.

Done Swap

#2

Barbell Bent Over Row

upper back · barbell · 4 Sets × 8 - 10 reps · 90s rest

Barbell bent over rows pulling the bar into the lower ribcage.

Done Swap

#3

Barbell Seated Overhead Press

delts · barbell · 4 Sets × 8 - 10 reps · 90s rest

Seated barbell overhead press for pure anterior and lateral deltoid strength.

Done Swap

#4

Barbell Curl

biceps · barbell · 3 Sets × 10 - 12 reps · 60s rest

Strict barbell biceps curls keeping elbows stationary at the sides.

Done Swap

#5

Barbell Close-Grip Bench Press

triceps · barbell · 3 Sets × 10 - 12 reps · 60s rest

Close-grip bench press to overload the triceps under compound load.

Done Swap