My top three exercises for major upper body muscle groups! Play around with the different variations. I like to superset back and chest OR bicep and triceps with shoulders.


  • Dumbbell lateral and front raises
  • Military press- seated or standing
  • Upright row- dumbbell or barbell


  • Lat pull downs – switch it up and do single arm pulldowns
  • Deadlifts- not just for hamstrings
  • Single arm bent over row- dumbbell, kettlebell or landmine


  • Incline dumbbell bench press
  • Cable fly
  • Bosuball push ups


  • Skull Crusher – single arm for challenge
  • Close-grip bench press
  • Cable overhead extension with rope


  • Wide-grip standing barbell curl
  • Hammer curls
  • Overhead cable curl