01 · UPPER BODY

UPPER BODY

Press, pull, fly. Built around the FlyBell — every grip, every angle.

  • Duration45 MIN
  • LevelINTERMEDIATE
  • FocusSTRENGTH + HYPERTROPHY
  • EquipmentFLYBELL SYSTEM (PAIR OPTIONAL) · MAT

How to run it. Three blocks. Block A is your strength work — heavier load, longer rest. Block B is paired hypertrophy. Block C hits arms and stabilizers. Finish with a six-minute push to lock in the work.

Equipment. You can run the entire session with the FlyBell — the dual handles let you press, row, fly, and curl two-handed off a single bell. A second FlyBell unlocks bilateral fly and row variants. When a movement calls for two and you only have one, run it one side at a time for the listed reps, then switch.

  1. WARMUPPREP THE PRESS2 ROUNDS · NO REST
  2. 01

    Halo

    8/side

    Two-handed grip on the outside handles. Slow circles around the head — open the shoulders.

  3. 02

    Pushup

    10 reps

    Hands gripping the top handles, neutral wrists. Pause at the bottom for a beat.

  4. 03

    Bent-Over Row

    10 reps · light

    Two-handed grip on a single FlyBell. Drive elbows back, retract scaps.

  5. BLOCK ASTRENGTH5 SETS · 90 SEC REST
  6. 01

    Chest Press

    5 × 5 · TEMPO 2-X-1-1 · REST 90 SEC

    Grip both top handles of one FlyBell at chest. Brace ribs, drive straight up — elbows finish forward of the ear. Two FlyBells? Press them together, one in each hand with the compressed bell gently resting on the forearm.

  7. 02

    Bent-Over Row

    5 × 6 · TEMPO 2-1-X-1 · REST 90 SEC

    Two-handed grip on one FlyBell, hinge to ~45°. Row to the belly, drive elbows back, squeeze.

  8. BLOCK BCHEST + BACK · B1/B23 ROUNDS · 60 SEC REST

  9. Run B1 and B2 back-to-back with no rest between movements. Rest 60 seconds after B2, then repeat for 3 total rounds. Single FlyBell? Run each side independently for the listed reps before moving on.

  10. B1

    Chest Fly

    12 reps

    On your back, FlyBell in each hand, soft elbows. Open wide until you feel the chest stretch, squeeze back to center. One FlyBell? 12/side, palm neutral.

  11. B2

    Rear-Delt Fly

    12 reps

    Hinge to 45°, FlyBell in each hand, soft elbows. Pull wide to shoulder height, lead with the pinkies. One FlyBell? 12/side.

  12. BLOCK CARMS + GRIP · C1/C23 ROUNDS · 45 SEC REST
  13. C1

    Curl

    12 reps

    Two-handed underhand grip on one FlyBell. Elbows pinned to ribs, squeeze at the top, control the negative.

  14. C2

    Forearm Extension

    15 reps

    Two-handed grip, elbows bent 90 degrees. Roll the wrists up and down — slow, deliberate. Grip insurance.

  15. FINISHER

    EMOM × 6

    Every minute on the minute, 6 rounds:
    10 front raises + 5 single-hand strict presses, try with two FlyBell's.
    Rest the remainder of the minute. Done in six.

TRAIN AGAIN TOMORROW.

Pair this with the Lower Body workout for a 2-day split, or run it 2× per week as part of a push/pull/legs setup.

All Workouts