Upper Body Build B (Back & Delt Focus)

Press, pulldown, bench, four sets of rows and extra lateral raises.

Duration

50–65 min

Level

Intermediate

Equipment

Full gym

Exercises

6

Targets: Chest, Back, Shoulders, Arms

Exercises

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

Brace glutes and abs; keep bar path close.

Swap: Seated Dumbbell Press

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

Keep chest tall without excessive lean.

Swap: Assisted Pull-Up

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

Keep wrists stacked over elbows.

Swap: Machine Chest Press

Seated Cable Row
4 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

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

Raise smoothly without swinging.

Swap: Cable Lateral Raise

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.