MY GO-TO UPPER BODY STRENGTH WORKOUT: THE ROUTINE I KEEP COMING BACK TO

Published: 25/06/2026 | By: Alex Courbat

Looking for a simple and effective upper body workout? This is the routine our ambassador, Edina Green, keeps coming back to week after week. It’s built around the exercises that help her get stronger, improve her posture, and feel better both in and out of the gym – without overcomplicating things.

For a long time, I focused most of my attention on lower body training and running, but over the last couple of years, I have really come to appreciate the value of a strong upper body.

Of course, building strength is great for confidence in the gym, but the benefits go far beyond aesthetics. Upper body training supports better posture, helps prevent injuries, improves everyday movement, and even makes activities like running feel easier and more efficient.

For me, having a strong back, shoulders, and arms helps me feel more capable both inside and outside the gym. Whether I am carrying heavy shopping bags, running long distances, or simply sitting at my desk for work, I notice the difference.

My current focus is building strength while maintaining good movement quality. I keep my sessions relatively simple, focusing on a handful of key exercises and progressing them over time.

How I Structure My Upper Body Routine

I currently train my upper body once a week as part of my broader training split, which includes lower body strength sessions and running.

My upper body workout is balanced between pushing and pulling movements to ensure I am developing strength evenly across my shoulders, back, and arms. I also find that the easiest way to structure my workouts is to include 2–3 compound exercises followed by 2–3 accessory or isolation exercises. This not only supports muscle growth but also helps reduce the risk of muscular imbalances.

Most of my exercises are performed in the 8–12 rep range, which is ideal for building strength and muscle. I usually complete three sets of each exercise and rest for around 60–90 seconds between sets.

Before every session, I spend 5–10 minutes warming up. This might include arm circles, resistance band exercises, and light cardio to get the blood flowing. It might not be the most exciting part of the workout, but it makes a huge difference to performance and injury prevention.

I also focus heavily on progressive overload. In simple terms, this means gradually increasing the challenge over time, whether that is adding weight, completing more reps, or improving my technique.

How I Progress My Workouts

My workouts evolve depending on my goals and schedule.

Sometimes progression means increasing the weight. Other times it means adding an extra rep or improving my technique. Not every improvement has to come from lifting heavier.

I also pay attention to how my body feels. If I am feeling tired from running or life is particularly busy, I focus on maintaining rather than pushing for personal bests every week.

Consistency will always beat perfection.

Recovery and Nutrition

Recovery is just as important as the workout itself.

I prioritise getting enough sleep, staying hydrated, and eating enough protein to support muscle repair and growth. I also make sure I take rest days seriously.

Key Takeaways

Building a stronger upper body doesn’t require a complicated routine or constantly changing exercises. The key is focusing on the basics, mastering a few effective movements, and consistently challenging yourself over time.

Progressive overload, good technique, and listening to your body will help you continue making progress, but remember that training is only one part of the equation. Recovery, sleep, and nutrition play an equally important role in helping your body adapt and get stronger.

Ultimately, the best workout routine is the one you can enjoy and stick to long term. Stay consistent, keep progressing, and focus on building strength that supports you both inside and outside the gym.