Hypertrophy means an increase in size - that's right, this upper body workout is all about gains! Grow your muscles by following this workout for 3 rounds. Choose weights that challenge you, but allow you to maintain form and complete the reps.

Dumbbell Incline Press

12-15 reps Adjust a bench to a 40-degree incline. Lie back on the bench holding a pair of dumbbells straight out, in line with your shoulders. Lower both dumbbells to the side, stopping when in line with your chest. Your shoulder blades should pull together and slightly raise your chest. Repeat.

Bench Dips

12-15 reps Grip the edge of the bench with your legs out straight and heels resting on the floor. Slowly lower and raise your body, keeping your legs straight.

Seated Dumbbell Reverse Fly

12-15 reps Sit upright on the seat of the bench with a pair of dumbbells in your hands. Hinge at the waist so your upper body and allow your arms to drop down straight by your sides. From this position, keeping your arms straight, raise them to shoulder height and lower.

Lat Pulldown

12-15 reps Adjust the weight on the lat pulldown machine, seat yourself comfortably under the bar and grab it with an overhand grip. Keeping your torso straight, pull the bar down to chest height, squeezing your shoulder blades. Control the weight as you allow the bar to rise again.

Standing Dumbbell Biceps Curl

12-15 reps Stand upright with a dumbbell in each hand and your feet hip distance apart. Keeping your elbows close to your body, bend your arms and raise the weights to shoulder height. Lower, staying in control and repeat. Tip: avoid your body swinging with the momentum of the weight by keeping your core tight.

Front to Lateral Raise

12-15 reps Stand upright with a dumbbell in each hand by your side, and your feet hip distance apart. With palms facing each other, lift the weights with straight arms straight in front of your body to almost shoulder height. Lower, and then raise with palms facing down straight out to the side. Return to the start position. This is one rep.

Bodyweight Push Up

12-15 reps Set up for your push up with your hands directly under your shoulders. Keeping your body as straight as possible (tip: hold your core tightly), bend your elbows and lower your body to the ground. Press up back into the starting position. Find your toes too hard? Try doing push ups on your knees.


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