Beginner Upper B

Second upper-body session: shoulder press, pulldown, dumbbell bench, row, rear delts and curls.

Duration

50–65 min

Level

Beginner

Equipment

Full gym

Exercises

6

Targets: Shoulders, Back, Chest, Rear Delts, Biceps

Exercises

Machine Shoulder Press
2 sets · 8-12 · 90s rest

Keep back supported and avoid arching.

Swap: Machine Chest Press

Lat Pulldown
2 sets · 8-12 · 120s rest

Keep chest tall without excessive lean.

Swap: Assisted Pull-Up

Dumbbell Bench Press
2 sets · 8-12 · 120s rest

Keep wrists stacked over elbows.

Swap: Machine Chest Press

Seated Cable Row
2 sets · 10-12 · 90s rest

Pull with elbows; avoid torso momentum.

Swap: Chest-Supported Row

Cable Rear-Delt Fly
2 sets · 12-20 · 60s rest

Open arms with soft elbows.

Swap: Reverse Pec Deck

Dumbbell Curl
2 sets · 10-15 · 60s rest

Keep upper arms still.

Swap: Cable Curl

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.