Muscle Gain · Upper Body · Level 2

60-minute Muscle Gain workout: Upper Body, level 2

  • About 62 min with rounds and breaks
  • 7 blocks · 25 exercises
  • Every move has a how-to video
Start with the warm-up Back to Workouts
62min

Block by block

60-minute target · 7 blocks

  1. Warm Up3 moves · 10s rest
  2. Set 14 moves · 30s rest
  3. Set 24 moves · 30s rest
  4. Set 34 moves · 30s rest
  5. Set 44 moves · 30s rest
  6. Set 54 moves · 30s rest
  7. Cool Down2 moves · 10s rest

Before you start

Kit and pace

BandBenchDumbbellKettle Bell
  • The estimated duration includes the prescribed rounds and breaks. Your pace can change the time it takes.
  • This workout does not check for injuries or medical conditions, so review each exercise and get qualified advice if you need it.
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Warm Up

2 roundsBreak between rounds: 10s3 moves

  1. Prone shoulder retraction

    Repetitions: 4-8 / 8-12

  2. Scapula pushup

    Repetitions: 10-12 / 12-15

  3. Bicep stretch

    Hold: 4-8 / 5-8

Set 1

3 roundsBreak between rounds: 30s4 moves

  1. 7s

    Repetitions: 10-12 / 12-15 / 10-12

  2. 7s hammer

    Repetitions: 10-12 / 12-15 / 10-12

  3. Acute curls

    Repetitions: 10-12 / 12-15 / 10-12

  4. Batwing fly

    Repetitions: 8-12 / 10-12 / 12-15

Set 2

3 roundsBreak between rounds: 30s4 moves

  1. Bicep curl with resistance band

    Repetitions: 10-12 / 12-15 / 10-12

  2. Bicep curls

    Repetitions: 10-12 / 12-15 / 10-12

  3. Chest press with resistance band

    Repetitions: 10-12 / 12-15 / 10-12

  4. Concentration curls

    Repetitions: 10-12 / 12-15 / 10-12

Set 3

3 roundsBreak between rounds: 30s4 moves

  1. Cross hammer curls

    Repetitions: 10-12 / 12-15 / 10-12

  2. Dumbbell press

    Repetitions: 10-12 / 12-15 / 10-12

  3. Extended bicep curls

    Repetitions: 10-12 / 12-15 / 10-12

  4. Flat dumbbell flys

    Repetitions: 10-12 / 12-15 / 10-12

Set 4

3 roundsBreak between rounds: 30s4 moves

  1. Flat dumbbell press

    Repetitions: 10-12 / 12-15 / 10-12

  2. Goblet Squat

    Repetitions: 4-8 / 8-12 / 10-12

  3. Kettlebell swing

    Repetitions: 8-12 / 10-12 / 12-15

  4. Lat pushups

    Repetitions: 10-12 / 12-15 / 10-12

Set 5

3 roundsBreak between rounds: 30s4 moves

  1. One arm dumbbell rows

    Repetitions: 10-12 / 12-15 / 10-12

  2. Overhead tricep extension

    Repetitions: 8-12 / 10-12 / 12-15

  3. Preachure curl

    Repetitions: 10-12 / 12-15 / 10-12

  4. Pullover

    Repetitions: 10-12 / 12-15 / 10-12

Cool Down

2 roundsBreak between rounds: 10s2 moves

  1. Bicep wall stretch

    Hold: 8-10 / 8-12

  2. Neck+stretch

    Hold: 8-10 / 8-12

Done? Join the dots

What to do after your workout

Each one opens its own page. Nothing from this workout is carried over.

  1. Eat for the day

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  2. Do the Strength check-up

    Push-ups and squats, one check at a time. Free, and no account needed.

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  3. Ask about form

    Fitness & Recovery Helpers answer questions about moves and recovery.

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