Duration: 35 minutes
For intermediate lifters building upper-body strength on the barbell.
Anchored by the bench press, bent-over row and overhead press for horizontal and vertical strength, with weighted pull-ups, barbell curls and press-downs to round out the back and arms.
Progress: keep reps in the 5-8 range with tight form and no bounce, and add weight once you top it.
Fits the upper day of an Upper/Lower or PPLUL split.