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Men’s Training · Full body

Men’s Muscle: Upper Emphasis

A men-focused muscle session balancing upper, lower, and total-body patterns with controlled repetitions. This edition emphasizes upper-body volume.

Preview the exercises
GoalBalanced muscle-building practice without max-effort pressure · upper-body volume
LevelReturning or intermediate
Duration40–55 min
Exercises5

BEFORE YOU START

Equipment and structure

Dumbbells · Bench · Band or cable station · Optional machines

Men FocusedMuscleFull BodyControlledUpper Body Volume

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FULL PRESCRIPTION

Exercise by exercise

  1. 01

    Seated Hamstring Curl

    4 sets · 10–15 · 60s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Align the machine with your knee joint.
    • Curl smoothly without lifting your hips.
    • Return the weight for two controlled seconds.
  2. 02

    Suitcase Carry

    4 sets · 30–45 sec / side · 45s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Choose a load you can carry without leaning.
    • Walk with quiet, controlled steps.
    • Keep the weight close and your shoulders level.
  3. 03

    Alternating Dumbbell Curl

    4 sets · 10–15 · 60s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Stand tall or sit supported.
    • Keep the upper arm quiet.
    • Lower each dumbbell fully without swinging.
  4. 04

    Dumbbell Calf Raise

    4 sets · 10–15 · 45s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Hold weights at your sides.
    • Rise evenly through both forefeet.
    • Lower slowly without bouncing.
  5. 05

    Goblet Box Squat

    5 sets · 6–10 · 90s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Hold the weight close to your chest.
    • Reach your hips toward the box with your whole foot planted.
    • Stand with control and keep your knees tracking with your toes.