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Upper

Upper-body essentials

A barbell-first upper day. Press, pull, and arms, no machines needed.

  • Biceps
  • Chest
  • Forearms
  • Lats
  • Middle Back
  • Shoulders
  • Triceps

The workout

  1. Bench press4 × 6-8
  2. Barbell row4 × 6-8
  3. Overhead press3 × 8-10
  4. Pull-up3 × AMRAP
  5. Dumbbell curl3 × 10-12
  6. Triceps pushdown3 × 10-12
Try it in the app
Credit where it is due

This workout is a Kohlrabi original.