5 rounds:
a) 10 Pull-ups - Pull-ups are a compound exercise that works multiple muscle groups including the latissimus dorsi (lats), biceps, and forearms. It is one of the best exercises to work on your upper back and is a great way to build upper body strength and mass.
b) 10 Bent-over rows (using a barbell) - Bent-over rows are a compound exercise that work on the upper and mid-back muscles, specifically the latissimus dorsi, trapezius and rhomboids. It also works on the biceps and forearms as secondary muscles. This exercise is a great way to build a strong and defined upper back.
10x10 Shoulder press (using dumbbells) - The shoulder press is a compound exercise that targets the shoulders, specifically the deltoid muscle. It also works on the triceps and upper chest as secondary muscles. This exercise is a great way to build strong and defined shoulders.
a) 5x12-15 Barbell bicep curls - Barbell bicep curls are an isolation exercise that targets the biceps. This exercise is a great way to build bigger and stronger biceps.
b) 5x12-15 Upright rows (using a barbell) - Upright rows are a compound exercise that targets the shoulders, specifically the deltoid muscle and the trapezius. This exercise is a great way to build strong and defined shoulders.
10x10 Dips (using parallel bars or dip station) - Dips are a compound exercise that targets the chest, triceps, and shoulders. This exercise is a great way to build upper body strength and muscle mass.
5x12-15 Close-grip bench press (using a barbell) - Close-grip bench press is a compound exercise