Australian Physique Bodybuilder Lee Nagorkca shares his upper body workout.

Check out this chest, shoulder and tricep workout and try it yourself.

Lee: For my weekly training on Mondays & Thursdays I do Chest, Shoulders, Triceps (my workout is below), Tuesdays & Fridays I do Lower Body and Wednesdays & Saturdays are for Back & Biceps.

I do core work everyday as well.

Related: If you’d like to know more about the importance of core strength, start here.


First, I do 5-10min warm up, which is usually on the spin bike

From there I do a 5-10min light mobility sequence to loosen up the lower back, hips and shoulders.

Mobility sequence will depend on what I’m working on that day, e.g. I would do an upper body mobility before an upper body session.

I also do a 5 min core activation and shoulder activation with activities such as planks, side planks, dead bugs, rotator cuff exercises and band pull aparts.

My sessions go from 45 minutes to an hour long.

  • 1 – Low incline bench press 4 Sets x 6 Reps
  • 2 – 45 degree incline Dumbbell press 3 x 8
  • 3 – Flat bench cable flies 2 x 15 & 2 X 12
  • 4 – Standing trap bar overhead press 4 x 8
  • 5 – Seated DB side laterals 3 x 10-12 (Super setted with #6)
  • 6 – Rear delt raises 3 x 12-15
  • 7 – Cable rope tricep push down 4 x 12
  • 8 – Lying DB tricep extension 4 x 10-12

See more of Lee’s everyday training on his Instagram.

And after crushing your upper body exercises, don’t neglect your leg workouts. Your legs are the foundations for all over body power.

If you need a refresher on the 5 classic exercises that every trainer should be familiar with (and incorporate into their routine) then this is the article for you.

If you have a niggling injury or two holding you back, read our guide to working out with weights whilst injured.


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