Dumbbell Strong: Upper Hypertrophy
DB-only upper volume day. Incline press, two-DB row, lateral raises with myo-reps, rear delts, supersetted curls and triceps, DB pullover. Short rests, ~55 min, 7 movements.
Estimated session
- Movements 7
- Working sets 22
The session
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Incline Dumbbell Press Compound press, loaded stretch at bottom. 8-12 reps. 1 warm-up set first 3 × 12 to 10 · rest 1:30 | 3 | 12 to 10 | 1:30 |
| 02 | Bent Over Two-Dumbbell Row Compound pull, squeeze shoulder blades, flat back. 10-12 reps. 1 warm-up set first 3 × 12 to 10 · rest 1:30 | 3 | 12 to 10 | 1:30 |
| 03 | Side Lateral Raise Myo-reps — first set to RPE 9, then 3-4 rest-pause minisets of 3-5. 4 × 15 to 3 · rest 15s to 1:30 | 4 | 15 to 3 | 15s to 1:30 |
| 04 | Seated Bent-Over Rear Delt Raise Rear delts, slight elbow bend, lead with pinkies. 12-15 reps. 3 × 15 to 12 · rest 1 min | 3 | 15 to 12 | 1 min |
| 05 | Dumbbell Bicep Curl Superset with triceps. Strict, full supination at top. 10-12 reps. 3 × 12 to 10 · rest 30s | 3 | 12 to 10 | 30s |
| 06 | Standing Dumbbell Triceps Extension Superset with curl. Overhead, full stretch, elbows tucked. 10-12 reps. 3 × 12 to 10 · rest 1:30 | 3 | 12 to 10 | 1:30 |
| 07 | Straight-Arm Dumbbell Pullover Loaded-stretch finisher for chest/lats. Slow eccentric. 12-15 reps. 3 × 15 to 12 · rest 1 min | 3 | 15 to 12 | 1 min |
Coaching notes
Volume day: 10-15 reps at RPE 8-9, rest 60-90s, isolations to RPE 9-9.5 on the last set. Lateral raise runs myo-reps — first set RPE 9, rest 15s, then 3-4 mini-sets of 3-5 to extend past failure without heavier DBs. Incline press and pullover: load the bottom stretch, controlled eccentric. Sub seated DB press if no incline bench. When reps clear the top of the range at RPE 8, add a DB increment.
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Aleks · Coach
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