Upper Body Build A (Short, 4-Exercise)

First four exercises of Upper A for busy days.

Duration

25–40 min

Level

Intermediate

Equipment

Full gym

Exercises

4

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

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.