Upper Body Build B (Extra Volume)

Upper Body Build B with three sets on the first four lifts.

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
3 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

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.