Upper Body Build B (Back Priority)

Four sets of pulldowns lead, then cable rows.

Duration

50–65 min

Level

Intermediate

Equipment

Full gym

Exercises

6

Targets: Chest, Back, Shoulders, Arms

Exercises

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

Keep chest tall without excessive lean.

Swap: Assisted Pull-Up

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

Pull with elbows; avoid torso momentum.

Swap: Chest-Supported Row

Overhead Press
3 sets · 6-10 · 150s rest

Brace glutes and abs; keep bar path close.

Swap: Seated Dumbbell Press

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

Keep wrists stacked over elbows.

Swap: Machine Chest Press

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.