This is the Hypertrophy Upper workout from the Power Building plan. It trains Chest, Back, Shoulders, Biceps and Triceps across 6 exercises, and takes roughly 76 to 91 minutes.
You open with Dumbbell 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 |
|---|---|
 Dumbbell Bench Press | 4 × 6 |
 Cable Row | 4 × 6 |
 Dumbbell Shoulder Press | 4 × 6 |
 Lat Pulldown | 4 × 6 |
 Hammer Curl | 3 × 8 |
 Cable Tricep Pushdown | 3 × 8 |
