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IronLedger
UpperadvancedStrength

Upper-body strength

Lower reps, longer rests. Stop a set if form breaks — load is not the goal; quality is.

About 60 minutes · rest as written

  1. 1
    Barbell bench press

    5 × 3–5 · rest 180s

    Form video
  2. 2
    Barbell bent-over row

    5 × 5 · rest 180s

    Form video
  3. 3
    Barbell overhead press

    4 × 4–6 · rest 150s

    Form video
  4. 4
    Pull-up

    4 × 4–6 · rest 150s

    Form video
  5. 5
    Face pull

    3 × 12–15 · rest 60s

    Form video