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7-Move Heavy-Lift Upper Body Workout

7-Move Heavy-Lift Upper Body Workout
Jamie Haleva
Community User9 months ago
View Jamie Haleva's profile

At some point or another, every gym goer has tried an upper-body workout. Training the upper body is key to lots of routines to achieve strength and a bigger build. In this 7-move upper body workout, Myprotein ambassador Aseel Soueid is giving us heavy-lifting moves that will increase lean muscle mass and get you the most out of your upper body routine. And get ready, because the last two sets are supersets. Let's break it down.

To see the upper body workout, skip to 7:00.

1. Bench Press

To work the chest, Aseel begins with the bench press. This classic move is a great way to start off your upper body routine.

Perform 3 sets of 6-8 reps.


2. Barbell Row

Next, Aseel moves to the barbell row to work the back.

Perform 3 sets of 6-8 reps. 

Aseel advises getting these two moves out of the way first because chest and back are two muscle groups that require significant exertion while training.


3. Dumbbell Shoulder Press

To work the shoulders, Aseel then moves to the dumbbell shoulder press, using 45 lb weights, but you can use whatever weight you feel comfortable with.

Perform 3 sets of 8-10 reps.


To finish off the workout, we have two supersets. Aseel explains that supersets are a great way to save time at the gym by training more intensely for shorter periods of time. This won't necessarily help you build more muscle than doing traditional single-move sets, but it will help you make your workouts as efficient as possible.


4. Superset 1: Dumbbell Bicep Curl Centered with Dumbbell Lateral Raise

For the first superset, begin with 3 reps of the dumbbell bicep curl and then move to 3 reps of the dumbbell lateral raise.


5. Superset 2: Rope Cable Tricep Pushdowns & Face Pull

For the second superset, begin with 3 reps of rope cable tricep pushdowns, and then move to 3 reps of face pulls.

The face pull really focuses on the rear delts. Aseel advises not to neglect the rear delts when training because working these muscles is what will give you that three-dimensional look and enhance your physique.

Take Home Message

That's it for the 7-move upper body workout. Aseel emphasizes lifting heavy to retain and gain lean muscle mass. Try the moves at your next gym sesh to challenge yourself and get those chest, arm, and back gains.

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Jamie Haleva
Community User
View Jamie Haleva's profile

A Rutgers University Honors graduate, Jamie grew up on the Jersey shore and double majored in Comparative Literature and Anthropology in college. Jamie is an experienced writer in the health and wellness, biotech, and eCommerce fields. She loves writing with a purpose and has even written for the Department of Justice.

Jamie became drawn to exercise during her time in university and began to notice the physical and mental benefits of moving your body daily. Today, Jamie enjoys Pilates, light weight training, and going on long walks in nature daily.

Jamie is also passionate about eating right and prioritizing gut health and immunity. She is always trying the next innovation in health and wellness. When she’s not writing articles, Jamie enjoys reading, playing guitar, and finding dogs to play with.