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Upper Body Workout

Zachary, builder of Mariposas By Zachary, builder of Mariposas · Reviewed against published exercise-science sources (references) · Last updated June 2026

A intermediate upper body routine you can finish in about 55 minutes. Below are all 6 exercises with sets, reps and rest, tap any to learn the form, then load the whole workout into Mariposas with one tap.

1. Overhead Press

4 × 8 90s rest

2. Barbell Row

4 × 8 90s rest

3. Pull-Up

3 × 10 90s rest

4. Dips

3 × 12 75s rest

5. Barbell Curl

3 × 12 60s rest

6. Barbell Bench Press

4 × 8 120s rest
Load the Upper Body workout One tap in Mariposas, track every set & rep · collect a cute pet 🐾