Advanced Upper Hypertrophy

Moderate-rep chest, back and delt volume with cable fly and overhead extension.

Duration

55–70 min

Level

Advanced

Equipment

Full gym

Exercises

6

Targets: Chest, Back, Shoulders, Arms

Exercises

Incline Dumbbell Press
3 sets · 8-12 · 120s rest

Keep shoulders supported and wrists stacked.

Swap: Incline Machine Press

Lat Pulldown
3 sets · 10-12 · 120s rest

Drive elbows down smoothly.

Swap: Pull-Up

Seated Cable Row
3 sets · 10-15 · 90s rest

Keep torso steady.

Swap: Chest-Supported Row

Cable Fly
2 sets · 12-15 · 75s rest

Use comfortable shoulder range; keep elbows soft.

Swap: Pec Deck

Lateral Raise
3 sets · 15-20 · 60s rest

Use controlled reps without swinging.

Swap: Cable Lateral Raise

Overhead Cable Triceps Extension
2 sets · 10-15 · 60s rest

Keep upper arms steady.

Swap: Triceps Pushdown

General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.