Here’s the breakdown of my upper body session that I’m loving these days. I’ve been tweaking this workout for the past 3 years and the final iterations came from going to the gym with a friend/colleague in Spain last year:

How I Start: Warming Up Smart

I kick things off with 2 minutes on the ski trainer hitting 500m. Gets my heart pumping and preps everything for what’s coming.

My Lifting Order

Pullups: Can’t go without this one

I’m working 12-10-8 reps, and on my good days I push it to 12-12-12. This is where I build my foundation. My back, biceps, and core all firing together.

My Dumbbell Bench Press

56kg total (28kg per side) for 12-12-12 reps. I used to do this on a machine an/or with a barbell but with dumbells it adds a lot more of fine balancing movements which really helps me get stronger.

Single-Arm Rows: Where I Test Myself

I progress through 28kg → 32kg → 36kg (12 reps each side). This is where I catch any imbalances and really dial in my back work.

Then I Dial In My Arms

• Bicep Curls: 20kg per side, 10-10-10
• Wrist Curls: 32kg total, 12-12-12 (building that forearm strength)
• Shrugs: I go heavy here—64kg total, 12-12-12
• Lateral Raises: 10kg per side, 12-12-12 (my shoulders need this)
• Front Raises: 10kg per side, 12-12
• Tricep Extensions: I push through 26kg then 30kg
• Dips: Finish strong with 12 bodyweight reps

Why I Love This Routine

My workout hits everything while keeping compound movements front and center. The progressive overload keeps me honest, and the mix of heavy and lighter work builds both strength and size. It’s my sweet spot right now. It really helps for HYROX muscles.