Chest + BackUpper Armor
A 40-minute chest and back session that trains them as a pair. Bench press and bent-over rows alternate at four sets of ten, incline flyes and lat pulldowns cover the stretch positions, and dips plus pull-ups finish the push and the pull with bodyweight.
Upper Armor at a glance
- Level
- Intermediate
- Duration
- 40 minutes
- Exercises
- 6
- Estimated burn
- ~420 kcal
- Equipment
- Barbell and plates
- Muscles worked
- Chest, Back
- Category
- Chest + Back
- Made for
- Everyone
- Price
- Free
6 exercises in Upper Armor
- 4 × 10
- 4 × 10
- 3Dumbbell Fly Incline Bench3 × 12
- 3 × 12
- 3 × 12
- 3 × 8
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Upper Armor
Superset the pairs — press then row, fly then pulldown — and 60 seconds of rest is plenty, because the opposite muscle recovers while the other works. It also halves the session time. Match your pulling volume to your pressing volume; that balance is the whole point here.
Upper Armor — questions
How long does Upper Armor take?
About 40 minutes from the first set to the last. The session contains 6 exercises and burns roughly 420 kcal for an average trainee.
What equipment do you need for Upper Armor?
Barbell and plates. The session is built around Barbell Bench Press, Barbell Bent Over Row, Dumbbell Fly Incline Bench and more, and every exercise comes with a demo video in the GymiaFit app.
Is Upper Armor suitable for beginners?
Upper Armor is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Upper Armor work?
Chest, Back. 6 exercises, starting with Barbell Bench Press, Barbell Bent Over Row, Dumbbell Fly Incline Bench.
Is Upper Armor free?
Yes. Upper Armor 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 Upper Armor 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.