Gym Free Weights Upper Body Strength — Foundation 42

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

Duration

20 min

Difficulty

beginner

Equipment

barbell, bench, dumbbell, dumbbells, rack, stable bench

Muscle groups

back, biceps, chest, shoulders, triceps

Exercises

1. 1. Barbell bench press

   2 sets · 8-10 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

   2 sets · 8-10 reps

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

3. 3. Standing dumbbell overhead press

   2 sets · 8-10 reps

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

4. 4. Alternating dumbbell curl

   2 sets · 8-10 reps

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