Glute Focus Upper Balance

Balanced upper-body session between glute-focused lower days.

Duration

40–55 min

Level

Intermediate

Equipment

Full gym

Exercises

6

Targets: Chest, Back, Shoulders, Arms

Exercises

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

Lower smoothly with shoulders supported.

Swap: Machine Chest Press

Lat Pulldown
3 sets · 8-12 · 90s rest

Pull elbows down, not neck forward.

Swap: Assisted Pull-Up

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

Keep torso steady.

Swap: Chest-Supported Row

Lateral Raise
2 sets · 12-20 · 60s rest

Use light weights and no swing.

Swap: Cable Lateral Raise

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

Keep elbows still.

Swap: Cable Curl

Triceps Pushdown
2 sets · 10-15 · 60s rest

Extend elbows smoothly.

Swap: Overhead Cable Extension

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.