This is the Upper A workout from the Bodyweight Upper Lower plan. It trains Chest, Back, Shoulders and Triceps across 6 exercises, and takes roughly 76 to 91 minutes.
You open with Push Up while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest 90 seconds to 2 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Push Up | 3 × 10 |
 Pull-Up | 3 × 10 |
 Pike Push-Up | 3 × 10 |
 Chin-Up | 3 × 10 |
 Diamond Push-Up | 3 × 10 |
 Tricep Dip | 3 × 10 |
