Upper Body Build A (Arms Priority)

Upper A with cable curls and pushdowns after the main lifts.

Duration

50–65 min

Level

Intermediate

Equipment

Full gym

Exercises

6

Targets: Chest, Back, Shoulders, Arms

Exercises

Bench Press
3 sets · 6-10 · 150s rest

Keep feet planted; use a spotter or safety arms.

Swap: Dumbbell Bench Press

Chest-Supported Row
3 sets · 8-12 · 120s rest

Keep chest on pad and pull without shrugging.

Swap: Seated Cable Row

Incline Dumbbell Press
2 sets · 10-12 · 90s rest

Use a modest incline and controlled descent.

Swap: Machine Chest Press

Lat Pulldown
3 sets · 8-12 · 90s rest

Pull elbows down toward your sides.

Swap: Assisted Pull-Up

Cable Curl
2 sets · 10-15 · 60s rest

Keep elbows still.

Swap: Dumbbell Curl

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

Keep upper arms still.

Swap: Cable Triceps 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.