Upper Body Build B

Upper-body build: overhead press, pulldown, bench, row, rear delts and curls.

Duration

50–65 min

Level

Intermediate

Equipment

Full gym

Exercises

6

Targets: Shoulders, Back, Chest, Rear Delts, Biceps

Exercises

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

Brace glutes and abs; keep bar path close.

Swap: Seated Dumbbell Press

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

Keep chest tall without excessive lean.

Swap: Assisted Pull-Up

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

Keep wrists stacked over elbows.

Swap: Machine Chest Press

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

Pull with elbows; avoid torso momentum.

Swap: Chest-Supported Row

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

These workouts support muscle retention and fitness. Fat loss requires a sustained energy deficit; no exercise targets fat loss from one body area. 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.