This is the Upper B workout from the Bodyweight Upper Lower plan. It trains Chest, Back, Shoulders, Triceps and Lower Back across 6 exercises, and takes roughly 76 to 91 minutes.
You open with Decline 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 |
|---|---|
 Decline Push Up | 3 × 10 |
 Inverted Row | 3 × 10 |
 Handstand Push-Up | 3 × 10 |
 Negative Pull-Up | 3 × 10 |
 Bench Dip | 3 × 10 |
 Superman | 3 × 15 |
