Upper Body: September 2025

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Warm-up (5 min): 2 rounds: 10 band pull-aparts, 8 push-ups (incline if needed), 8 scat push-ups, 10 arm circles.

1. Barbell or DB Bench Press – 3×6–8

Shoulders packed; no maxing.

2. One-Arm DB Row – 3×8–10/side

3. DB Overhead Press – 2–3×8–10

Glutes tight, ribs down.

4. Inverted Row (bar set in rack) or Chest-Supported DB Row – 2×8–12

5. Incline DB Fly (or Push-up) – 2×10–12

Arms/Scap (quick superset):

• DB Hammer Curl – 2×10–12

• DB Triceps Overhead Ext. – 2×10–12

Finisher (optional 5–6 min):

• 30s farmer carry (heavy DBs) + 30s rest × 5–6 rounds

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Post it to your stories and tag me @shelbysaywhatblog when you’re done so we can all cheer you on!

🏋️‍♀️ Printable Workout Guide – Save it, print it, sweat it out.
📥 Download PDF Guide