Advanced Upper Strength (5-8 Rep)

Heavier primary lifts in the 5-8 rep range.

Duration

55–70 min

Level

Advanced

Equipment

Full gym

Exercises

6

Targets: Chest, Back, Shoulders, Arms

Exercises

Bench Press
3 sets · 5-8 · 150s rest

Use safeties or a spotter; leave 2 reps in reserve.

Swap: Dumbbell Bench Press

Weighted Pull-Up
3 sets · 5-8 · 150s rest

Use a controlled full range without swinging.

Swap: Heavy Lat Pulldown

Overhead Press
2 sets · 5-8 · 150s rest

Keep torso braced.

Swap: Seated Dumbbell Press

Chest-Supported Row
3 sets · 6-8 · 120s rest

Pull without shrugging.

Swap: Machine Row

Cable Lateral Raise
2 sets · 12-20 · 60s rest

Keep a soft elbow and controlled return.

Swap: Dumbbell Lateral Raise

Cable Curl
2 sets · 8-12 · 60s rest

Keep upper arms still.

Swap: Dumbbell Curl

General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.