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Upper Body Strength + Conditioning — Arms, Triceps & Upper Back

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45m·High intensity·Full Body

Coach Notes

Today is all about the upper body — triceps, biceps, upper back, and rear delts. You'll hit a barbell strength opener, move into a hypertrophy superset block, then finish with a spicy EMOM that will light everything up. High output, minimal rest, maximum quality. Keep your shoulder blades locked in on every pull and press.

Supinate hard at the top of every curl, and fully lock out every tricep rep — half reps are half results.

Ignition — Warmup

Warmup

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Prime the shoulders, elbows, and thoracic spine before loading.

Arm Circles (forward + backward)BW

2×15 each direction

Big, controlled circles — feel the shoulder capsule open up.

reps

Band Pull-ApartBW

2×15

Resistance band at chest height, squeeze rear delts at full extension.

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Thoracic Extension over BenchMob

1×10 slow extensions

Hands behind head, arch over the edge of the bench. Open the chest deliberately.

sec

Dead HangBW

1 sets 30s

Decompress the spine and activate the lats. Breathe.

sec

Wrist Circles + Forearm StretchMob

1 sets 45s

Both directions. Protect the elbow joint before heavy curls and tricep work.

sec

Block 1 — Barbell Strength Opener

Strength

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Barbell close-grip bench press is your strength anchor. Focus on controlling the eccentric (3 seconds down) and explosive drive up. This is not a max-effort day — stay at RPE 7–8.

Close-Grip Barbell Bench PressLiftBB

4×6 @ 115 lbs

35 per side

Hands shoulder-width (not ultra-narrow). Elbows track at ~45°. 3-second eccentric, explosive press. Adjust weight to stay RPE 7–8.

Scale down to 95 lbs if tricep fatigue sets in early. Go up to 135 lbs if the first set feels easy.

Rest

1m 15s

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Block 2 — Hypertrophy Superset A (Triceps + Back Width)

Superset3 rounds

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Move directly from A to B with no rest. Rest 60 seconds between rounds. This pairing hits triceps and lats simultaneously — maximum bang for the time invested.

Dumbbell Overhead Tricep ExtensionLift

3×10-12 @ 30 lbs

Both hands on one DB. Elbows pointed at ceiling, lower behind head slowly. Full stretch at bottom, full lockout at top.

Use 35 lbs if 30 feels too light after the first set.

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Dumbbell Chest-Supported RowLift

3×10-12 @ 40 lbs

Incline bench at ~45°. Chest on the pad, row elbows high and wide — target upper traps and rear delts. Squeeze hard at the top.

Go heavier (45–50 lbs) to push RPE 8.

Rest

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Block 3 — Hypertrophy Superset B (Biceps + Upper Back Detail)

Superset3 rounds

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Bicep peak + rear delt / rhomboid detail. No rest between A and B. 60 seconds between rounds. Control every rep — no swinging.

Alternating Dumbbell Curl (with supination)Lift

3×10 each arm @ 30 lbs

Start neutral grip, supinate fully as you curl up. Pause 1 second at peak contraction. Lower slowly — 3 count eccentric.

Use 25 lbs if form breaks down or elbows start flaring.

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Dumbbell Bent-Over Reverse FlyLift

3×12-15 @ 15 lbs

Hinge to ~45°, soft bend in the knees. Slight bend in the elbow, lead with the elbows not the hands. Rear delt isolation — keep the weight light and feel every rep.

This is a finesse movement. 15 lbs is usually plenty. Do NOT go heavier at the expense of form.

Rest

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Block 4 — EMOM Burnout (10 minutes)

Emom10 min10m cap

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Alternating EMOM — odd minutes are pull-up based, even minutes are tricep pushdowns. The goal is maximal quality reps within each minute, finishing with at least 10–15 seconds of rest before the next minute starts.

Pull-Ups — Odd Minutes (1, 3, 5, 7, 9)BW

5×8-10

Full dead hang to chin-over-bar. Initiate with lat depression, not a kip. If pull-ups are fatigued, drop to 6 with full range of motion.

Band-assisted if needed. Add a light DB between feet for extra challenge.

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Resistance Band Tricep Pushdown — Even Minutes (2, 4, 6, 8, 10)BW

5×15-20

Band anchored overhead (pull-up bar or rack). Elbows pinned to ribs. Full extension and flex at the bottom. Fast reps, controlled throughout.

Choose band tension that makes rep 15–18 challenging. Can go overhand or underhand grip.

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Cooldown — Joint Health & Flush

Cooldown

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You just hammered the elbow joint from every angle — take 4 minutes to restore, flush, and protect.

Cross-Body Shoulder StretchMob

2 sets 30s

Each side. Pull the arm across the chest, keep shoulder down. Feel the rear delt and posterior capsule release.

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Doorframe / Band Bicep StretchMob

2 sets 30s

Arm behind, palm flat on a surface. Turn away slowly until you feel the bicep and forearm lengthen. Hold and breathe.

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Overhead Tricep / Lat StretchMob

2 sets 30s

Each side. Arm overhead, hand reaching down between shoulder blades. Use other hand to gently pull elbow. Releases tricep long head and lat insertion.

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Session Notes