Upper5 exercises16 sets

Push day

Chest, shoulders, and triceps. A straightforward push session.

The workout

  1. Bench press4 × 6-12
  2. Overhead press3 × 6-12
  3. Incline dumbbell press3 × 10-12
  4. Lateral raise3 × 6-12
  5. Triceps pushdown3 × 10-12
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Credit where it is due

This workout is a Kohlrabi original.

More workouts

  • Pull day

    Back and biceps. The natural partner to Push day for a simple upper-body split.

  • Upper-body essentials

    A barbell-first upper day. Press, pull, and arms, no machines needed.

  • Arnold Golden Six

    Six compound movements, three nonconsecutive days a week. Add weight when you can complete all prescribed reps.

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