Upper Body Build A (Delt Focus)

Starts with three sets of lateral raises, then bench and four sets of rows.

Duration

50–65 min

Level

Intermediate

Equipment

Full gym

Exercises

6

Targets: Chest, Back, Shoulders, Arms

Exercises

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

Lift with soft elbows; avoid swinging.

Swap: Cable Lateral Raise

Bench Press
3 sets · 6-10 · 150s rest

Keep feet planted; use a spotter or safety arms.

Swap: Dumbbell Bench Press

Chest-Supported Row
4 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

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.