Upper Body Workout
Written by the Perflexity coaching team · Reviewed September 5, 2026
Workout
Upper Body
Upper
1.Bench press or chest press
Rest 2–3 min
3 × 6–10
2.Chest-supported or cable row
Rest 2 min
3 × 8–12
3.Lat pulldown
3 × 8–12
4.Dumbbell shoulder press or laterals
3 × 10–15
5.Curl
2 × 10–12
6.Triceps pushdown
2 × 10–12
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TL;DR
One horizontal press, one row, one vertical pull, then shoulders and arms. About 45–60 minutes. Open it when you only have one upper day this week.
Key takeaways
- Balance a press with a pull.
- This can stand in for Upper A on the 4-day split.
Busy week version
If you will miss lower body, do not skip legs two weeks in a row. Pair this with the lower body workout or a goblet squat finisher.
FAQ
Upper body workout vs push day?
Push day skips rows and pulldowns. This session trains the whole upper body in one visit.