Upper Body Hypertrophy


If you look at the routine below, I primarily use dumbbells for the major of the workout.  In my opinion dumbbells are a great way to correct muscle imbalances throughout the body.  Each exercise I focus on fully contracting the muscle and controlling the movement through the full range of motion.  Typically I aim for 12 to 15 reps per set, making sure that when I hit that last rep, I’m as close as possible to failure.

Warm up:

Cable Internal Rotation – 10reps x 2 sets
External Rotation with cable or dumbbells – 10reps x 2 sets
Front Plate Raises – 10reps x 2 sets


Dumbbell Bench Press – 3 x 12-15
Dumbbell Incline Press – 3 x 12-15
Iso Lateral Wide Pulldown – 3 x 10-12
One Are Dumbbell Row – 3 x 10-12
Dumbbell Incline Fly – 3 x 10-12
Cable Triceps Pushdown – 3 x 10-12
Dumbbell Shoulder Press – 3 x 10-12
Dumbbell Hammer Curls – 3 x 10-12
Seated Side Lateral Raises – 3 x 10-12


2 thoughts on “Upper Body Hypertrophy

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