This is the Heavy Upper workout from the Power Building plan. It trains Chest, Back, Shoulders, Triceps and Biceps across 5 exercises, and takes roughly 70 to 85 minutes.
You open with Barbell Bench Press while you are freshest, then work down the list. Most sets sit in lower reps for strength. Rest 3 to 5 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Barbell Bench Press | 5 × 5 |
 Bent Over Row (Barbell) | 5 × 5 |
 Barbell Overhead Press | 5 × 5 |
 Close-Grip Barbell Bench Press | 5 × 5 |
 Barbell Bicep Curl | 3 × 8 |
