Workouts · Strength

Upper Body Volume in 40

Push and pull in one bigger session — for the two-day-a-week lifter who wants it all.

40 minintermediatedumbbell · cable · benchstrengthmoderate
Why it works. Upper/lower splits fit real schedules; this is the upper half with enough volume to count.

Warm-up

Arm circles and band pull-aparts — 60s
Light press and row sets — 60s

The workout

  1. dumbbell bench press — 4 × 10 reps
    rest 75s
  2. cable pulldown — 4 × 10 reps
    rest 75s
  3. dumbbell shoulder press — 3 × 10 reps
    rest 60s
  4. cable seated row — 3 × 12 reps
    rest 60s
  5. dumbbell curl — 2 × 12 reps
    rest 45s
  6. bench dip — 2 × 12 reps
    rest 45s

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

30 min · advancedAdvanced Calisthenics in 3020 min · advancedAdvanced Core in 2020 min · beginnerArms Focus in 2030 min · intermediateBack & Biceps in 30

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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