Workouts · Strength

Barbell Upper Body in 40

Bench, rows, and overhead pressing with the bar — classic upper strength, properly rested.

40 minadvancedbarbell · benchstrengthvigorous
Why it works. The barbell allows the heaviest safe loading of the upper-body patterns — strength lives here.

Warm-up

Easy cardio machine — 90s
Empty-bar bench and rows — 60s

The workout

  1. barbell bench press — 4 × 6 reps
    rest 120s
  2. barbell row — 4 × 8 reps
    rest 90s
  3. rest 90s
  4. barbell curl — 2 × 10 reps
    rest 60s

Cool-down

Chest and lat stretch — 60s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More strength sessions

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Do it guided, in HealthApp

Set-by-set timers, demo loops for every movement, automatic rest, weight tracking, and personal bests.

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