All workouts
Strength
Intermediate
Single session
Upper-Body Power
One session, every upper-body muscle — push, pull and finish strong.
Duration
40 min
Exercises
6
Total sets
20
Level
Intermediate
MusclesChestBackShouldersBicepsTriceps
KitResistance band set
A complete upper-body workout for the days you can only train once. Heavy pressing and rowing cover the big muscles; a short arm finisher tops it off. Ideal as the upper day in a 2–3 day full-body week.
How to run it: Warm up for 5 minutes with light, easy movement. Work through the blocks top to bottom. Pick a band where the last 2 reps of every set are genuinely hard. Tap each exercise as you finish it, and use the built-in rest timer between sets.
0/6exercises done
1
Push
- 4 × 8–10
- 3 × 10
2
Pull
- 4 × 8–10
- 3 × 12
3
Arm finisher
Superset — curl then extension, rest after both.
- 3 × 12–15no rest
- 3 × 12–15
More single-session workouts
Make it a routine, not a one-off.
A single workout is a great session. Consistent results come from a structured plan — browse multi-week programs or build your own.