HomeHome Upper Body Advanced
A 30-minute advanced home upper-body session for women. Push-ups at 15 reps and archer push-ups build the chest and unilateral pressing, single-arm bodyweight rows cover the pull, pike push-ups load the shoulders, and floor triceps dips finish the arms. No equipment.
Home Upper Body Advanced at a glance
- Level
- Advanced
- Duration
- 30 minutes
- Exercises
- 5
- Estimated burn
- ~300 kcal
- Equipment
- None — floor space only
- Muscles worked
- Chest, Back, Shoulders, Triceps
- Category
- Home
- Made for
- Women
- Price
- Free
5 exercises in Home Upper Body Advanced
- 4 × 15
- 3 × 8
- 4 × 10
- 4Pike push up3 × 12
- 3 × 12
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Home Upper Body Advanced
Archer push-ups are the step between standard and single-arm work — keep the straight arm light rather than letting it press. Rest 60 to 90 seconds. If the rows feel too easy, slow them to a four-second lowering phase before adding reps.
Home Upper Body Advanced — questions
How long does Home Upper Body Advanced take?
About 30 minutes from the first set to the last. The session contains 5 exercises and burns roughly 300 kcal for an average trainee.
What equipment do you need for Home Upper Body Advanced?
None — floor space only. The session is built around Push-up, Archer push up, Bodyweight Standing One Arm Row and more, and every exercise comes with a demo video in the GymiaFit app.
Is Home Upper Body Advanced suitable for beginners?
Home Upper Body Advanced is graded advanced and assumes months of consistent training. If any exercise in the list is unfamiliar, build up with a beginner or intermediate session in the same category before attempting this one.
Which muscles does Home Upper Body Advanced work?
Chest, Back, Shoulders, Triceps. 5 exercises, starting with Push-up, Archer push up, Bodyweight Standing One Arm Row.
Is Home Upper Body Advanced free?
Yes. Home Upper Body Advanced is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
Train it, don't screenshot it.
One tap puts every set, rep and rest timer of Home Upper Body Advanced into the GymiaFit app — free, no account tricks, no paywall.
Import workout freeOpens in the app · Android & iOS
Similar free workouts
Browse all 260 free plans in the GymiaFit workout library, or read training guides on the blog.