This is the Upper workout from the Push Pull Legs + Upper Lower plan. It trains Chest, Back, Shoulders, Biceps and Triceps across 7 exercises, and takes roughly 82 to 97 minutes.
You open with Barbell Incline Bench Press 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 |
|---|---|
 Barbell Incline Bench Press | 4 × 8 |
 Dumbbell Row | 3 × 10 |
 Dumbbell Shoulder Press | 3 × 10 |
 Cable Pulldown | 3 × 10 |
 Dumbbell Fly | 3 × 10 |
 EZ Bar Bicep Curl | 3 × 12 |
 Close-Grip Barbell Bench Press | 4 × 8 |
