Men's Upper Body — Chest, Back + Arms

Barbell Bench Press, Lat Pulldown, Seated Cable Row, Seated Dumbbell Shoulder Press, Barbell Curl, Overhead Cable Extension.

Duration

35–45 min

Level

Intermediate

Equipment

Full gym

Exercises

6

Targets:

Exercises

Barbell Bench Press
4 sets · 6-8 · 120s rest

Lat Pulldown
3 sets · 8-10 · 90s rest

Seated Cable Row
3 sets · 10 · 75s rest

Seated Dumbbell Shoulder Press
3 sets · 8-10 · 90s rest

Barbell Curl
3 sets · 10-12 · 60s rest

Overhead Cable Extension
3 sets · 10-12 · 60s rest

Choose a load and range of motion you can control. Stop if you feel sharp pain. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.