Incline Dumbbell Press – 4 sets of 10 reps

The incline dumbbell press primarily targets the upper portion of the chest, as well as the shoulders and triceps. This variation of the bench press allows for a greater range of motion and helps build strength in the upper chest. Maintain a controlled movement, and avoid letting your elbows flare out excessively to protect your shoulder joints.

Seated Row – 3 sets of 12 reps

The seated row targets the muscles of the upper back, including the lats, traps, and rhomboids. It's a great movement for improving posture and building a strong back. Focus on squeezing your shoulder blades together at the peak of the movement, and ensure you're pulling the weight towards your torso, not your face.

Overhead Press – 4 sets of 8 reps

The overhead press is a fundamental shoulder exercise that targets the deltoids, triceps, and upper chest. This lift also engages the core for stability. Keep your body upright, avoid arching your lower back, and press the bar or dumbbells directly overhead in a straight line for maximum efficiency.

Bicep Curls – 3 sets of 15 reps

Bicep curls are a classic exercise for isolating the biceps. Use a full range of motion, ensuring that you're curling the weight all the way to the top and controlling the descent. This exercise is excellent for building arm strength and size, and it can also improve your grip strength.

Tricep Pushdowns – 3 sets of 12 reps

Tricep pushdowns isolate the triceps and are essential for building arm strength. Focus on keeping your elbows close to your body and fully extending your arms at the bottom of the movement. You can use a rope attachment or a straight bar, depending on your preference.

Additional Notes: For hypertrophy, focus on progressive overload by gradually increasing the weight or reps over time. Also, remember to include a proper warm-up and cool-down routine to prevent injury and improve recovery.