Skip to content
Real Human Performance
PREVIEW

Upper strength

00:000 / 12 sets

00:00

Time

0 kg

Volume

0/12

Sets

0

Personal bests so far

Workout ready. Complete a set to begin tracking progress.

Main workout

Complete the strength work in the order shown.

Exercise 01

Barbell bench press

1. Chest · Barbell

0/3
Rest Timer: 02:30
SetPreviouskgRepsComplete
10 reps
6–8 reps
6–8 reps
Targets, history & technique

Chest · Barbell

Set 1: 10 reps · Set 2: 6–8 reps · Set 3: 6–8 reps

Suggested 72.5 kg

Coach cue: Pause the first rep of every working set.

Exercise 02

Weighted pull-up

2. Back · Bodyweight

0/3
Rest Timer: 02:00
SetPreviouskgRepsComplete
6–8 reps
6–8 reps
6–10 reps
Targets, history & technique

Back · Bodyweight

Set 1: 6–8 reps · Set 2: 6–8 reps · Set 3: 6–10 reps

Suggested 10 kg

Coach cue: Full hang, chest tall, no rushed reps.

Exercise 03

Incline dumbbell press

3. Chest · Dumbbell

0/3
Rest Timer: 01:30
SetPreviouskgRepsComplete
8–10 reps
8–10 reps
10–12 reps
Targets, history & technique

Chest · Dumbbell

Set 1: 8–10 reps · Set 2: 8–10 reps · Set 3: 10–12 reps

Suggested 26 kg

Coach cue: Keep one rep in reserve until the final set.

Exercise 04

Cable lateral raise

4. Shoulders · Cable

0/3
Rest Timer: 01:00
SetPreviouskgRepsComplete
12–15 reps
12–15 reps
15–20 reps
Targets, history & technique

Shoulders · Cable

Set 1: 12–15 reps · Set 2: 12–15 reps · Set 3: 15–20 reps

Suggested 7.5 kg

Coach cue: Lead with the elbow and hold the top for one second.

Ready to finish?

0 of 12 planned sets completed.

Exercise artwork by Workout Guide · CC BY-SA 4.0.