Upper Body Build A (Back Focus)

Four sets of rows and pulldowns lead the session.

Duration

50–65 min

Level

Advanced

Equipment

Full gym

Exercises

6

Targets: Chest, Back, Shoulders, Arms

Exercises

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

Keep chest on pad and pull without shrugging.

Swap: Seated Cable Row

Lat Pulldown
4 sets · 8-12 · 90s rest

Pull elbows down toward your sides.

Swap: Assisted Pull-Up

Bench Press
3 sets · 6-10 · 150s rest

Keep feet planted; use a spotter or safety arms.

Swap: Dumbbell Bench Press

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

Use a modest incline and controlled descent.

Swap: Machine Chest Press

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

Lift with soft elbows; avoid swinging.

Swap: Cable Lateral Raise

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

Extend elbows without moving shoulders.

Swap: Cable Overhead 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.