If anyone understands how to build and maintain serious muscle, it’s the Gladiators. Sabre, whose real name is Sheli McCoy, has spent more than a decade training as both a CrossFit athlete and an Olympic weightlifter. With 13 years of experience, she has represented Scotland in international competitions and even competed at the 2025 Weightlifting World Championships.
While intense training is part of her routine, Sabre believes that smart training matters even more than simply doing more work. According to her, progress often comes from focusing on the most effective movements rather than piling on endless exercises. This approach has helped her achieve impressive strength numbers, including a 160kg deadlift, while maintaining a demanding CrossFit training schedule of around 16 to 20 hours each week.
Below are the three upper-body exercises she considers essential for developing long-term strength, along with guidance on how to perform them correctly and combine them into a simple workout routine.
Recommended Workout Structure
Perform four rounds of a superset that combines the dumbbell row and the single-arm reverse fly on one side of the body, then repeat the same sequence on the other side. Rest for two to three minutes between sets. After completing the supersets, finish the session with a set of barbell standing shoulder presses.
| Exercise | Sets | Repetitions | Rest |
|---|---|---|---|
| Single Dumbbell Bent-Over Row | 4 | 10–12 each side | 2–3 minutes |
| Single-Arm Dumbbell Reverse Fly | 4 | 10–12 each side | 2–3 minutes |
| Barbell Standing Shoulder Press | 1–3 | 8 reps | 90 seconds |
Single Dumbbell Bent-Over Row
Begin by placing one knee and the same-side hand on a flat bench for support. Your opposite foot should remain firmly planted on the floor while your torso leans forward so that your back stays flat and roughly parallel to the ground. Hold a dumbbell in your free hand with your arm hanging straight down beneath your shoulder and your palm facing inward, keeping a slight bend in the elbow.
From this position, pull the dumbbell upward toward your waist while keeping your elbow close to your body. Focus on driving the movement through your back muscles rather than your arm. Once the weight reaches your side, slowly lower it back down until your arm returns to the starting position.
Single-Arm Dumbbell Reverse Fly
Set up in the same position as the previous exercise, with one knee and hand supported on a bench and the opposite foot on the floor. Your back should remain flat and your torso angled forward. Hold a dumbbell in your free hand with your arm extended downward and a slight bend in the elbow.
Brace your core and keep your hips steady. Raise the dumbbell outward to the side in a wide arc until your arm reaches shoulder level. During the lift, concentrate on pulling your shoulder blade back and down instead of shrugging your shoulders. Slowly lower the weight back to the starting position with control before repeating the movement.
Barbell Standing Shoulder Press
Stand upright with your feet about hip-width apart while holding a barbell at shoulder height. Your hands should be slightly wider than shoulder width, palms facing forward, and elbows positioned just in front of the bar.
Tighten your core, squeeze your glutes, and keep your ribs down to maintain a stable posture. Press the barbell straight overhead until your arms are fully extended and your biceps align near your ears. As the bar travels upward, move your head slightly back so the bar can follow a straight path. Slowly lower the bar back to shoulder height, reset your brace, and continue with the next repetition.
