Gym Free Weights Upper Body Strength — Build 42

30-minute intermediate strength session focused on upper body strength. Designed for gym access. Allow 3-5 minutes to warm up, use controlled repetitions, and a

Duration

30 min

Difficulty

intermediate

Equipment

barbell, bench, cable machine, dumbbell, dumbbells, rack, rope attachment, stable bench

Muscle groups

back, biceps, chest, shoulders, triceps, upper back

Exercises

1. 1. Barbell bench press

   3 sets · 10-12 reps

   Set safety supports or use a spotter, lower bar under control. Rest 45-90 seconds between sets as needed.

2. 2. One-arm dumbbell row

   3 sets · 10-12 reps

   Support torso, pull elbow toward hip and avoid twisting. Rest 45-90 seconds between sets as needed.

3. 3. Standing dumbbell overhead press

   3 sets · 10-12 reps

   Brace core and press overhead without leaning backward. Rest 45-90 seconds between sets as needed.

4. 4. Alternating dumbbell curl

   3 sets · 10-12 reps

   Keep elbows by sides and avoid swinging. Rest 45-90 seconds between sets as needed.

5. 5. Cable face pull

   3 sets · 10-12 reps

   Pull toward forehead with elbows high and controlled. Rest 45-90 seconds between sets as needed.